Some sleeping positions help with certain health problems, while others can cause certain health problems. Today we will help you find the right sleeping position to avoid back and neck pain.
How many times have you woken up with neck or back pain? Maybe the pain disturbs your sleep even at night? Trying to figure out what back and neck pain is? Well, this is the most common pain that people suffer from. One of the main reasons for this is your sleeping position!
Yes, that’s true! Most of us do not think twice about the way we sleep – we just get up in bed and find a comfortable position. However, sleeping on your side, back or stomach – all positions have a strong impact on your health. Not only that, your sleeping position also plays a key role in snoring, acid reflux, heartburn, sleep apnea and even wrinkles.
There are some sleeping positions that put extra pressure on your neck, shoulder, hips and lower back – all of which can cause back and neck pain.
Ashwin Borkar, a consultant neurosurgeon at Wockhardt Hospital, Mira Road, Mumbai, says: “Sleep is related to the back and neck pain. And yes, some sleeping positions can make the pain worse and make your life miserable. While some may help you get rid of it. “
Find out which sleeping position to avoid if you suffer from back and neck pain, and which sleeping position to hold.
Sleeping positions that may worsen back and neck pain:
1. Sleeping on your stomach
Do you have a habit of lying on your stomach? Stop it right away. This position can cause back and neck problems. “It can increase back pain and twist the neck. But if you want to sleep on your stomach, just put a pillow under your lower abdomen or pelvis to get rid of back pain, “says Dr. Borkar, who specializes in brain and spine surgery.
2. Fetal position
That’s a sleeping position which is loved by sleepers on the side, but those who suffer from back and neck pain should avoid this position. What is the position of the fetus? When you lie on your side and raise your knees to your chest, sleep in the embryo position. Sleeping in the fetal position can put your back and neck into a curved position while you sleep. It also causes muscle tension during sleep.
If you are still sleeping in this position, fold your arm under the pillow to support your head in this position.
3. Place your hand under your head
It may be a pleasant way to spread out in bed, but lying with your arm under your head is not the best way to rest. This could put pressure on the nerves crossing the arm and cause numbness and tingling, also known as dead fish arm.
In addition, sleeping with your lower arm under a pillow or with your upper leg outstretched can cause straight pain in your shoulders and neck.
Sleeping positions to help relieve back and neck pain:
1. Sleep on your back
“If you suffer from back and neck pain and want to control it, you need to sleep on your back,” says Dr. Borkar. This will evenly distribute the weight of the spine and is therefore considered the best position for the health of your spine as your back stays straight. This will reduce the pressure on the disc and thus prevent neck and back pain.
In addition, this position reduces acid reflux, helps maintain vibrant breasts and reduces facial wrinkles. Also, have pillows under your knees to maintain the natural curve of your spine.
2. Sleep upright
Upright sleep is neither healthy nor unhealthy in itself. As long as you can rest comfortably and get enough sleep, an upright position may be the best option. Dr Borkar says: “Sleeping upright or in a lounger will help relieve back and neck pain.” Many people relieve neck and back pain by sleeping in an upright position or in a lounger. In addition, this situation is common in pregnant women for back ache
3. Sleep on one side
Sleep on your side with your legs slightly bent, arms outstretched and your head slightly tilted from the center. “This sleeping position can be helpful in relieving back pain. You will need to maintain the natural curve of your neck, so use a thick pillow to support your head, ”suggests Dr. Borkar.
Not only that, this sleeping position can also prevent snoring. Try to change sides every few hours to prevent back and neck pain.
Always use a good mattress to avoid back and neck pain
You will need to choose a good and comfortable mattress and a pillow that will support your spine. Both the pillow and the mattress should be comfortable. You can choose a hard or soft mattress according to your needs.
If you have trouble sleeping, follow these tips:
1. Being active and exercising regularly throughout the month is a good idea. Light exercise and stretching will improve your chances of sleeping better.
2. Be sure to reduce your caffeine and alcohol intake during this time.
3. Strive for enough rest and sleep.
4. Avoid exposing the screen for a few hours before bed and keep your bedroom dark, cool and quiet.
5. You can also try relaxation techniques such as meditation and a warm shower. They also help improve the quality of your sleep.
So yes, ladies, follow the right positions and say goodbye to back and neck pain.