There is nothing more frustrating than waking up with a tweaked back. It starts your day off on a wrong foot and practically ruins your day.
And if you often have back pain, that pain doesn’t stop when you go to bed. There is a positive correlation between back pain and sleep-related problems. You’ll find that sleeping can be really hard when your back hurts.
And at times, back pain at night happens because you are not sleeping well.
The reason for this is simple.
Whether you are sleeping, walking, sitting, or standing, your spine only has one optimal position, although it’s built to accommodate flexibility and constant movements.
When you mess up with this optimal position (natural alignment) for a long time, pain results. This explains why sleeping incorrectly can hurt your back.
It deviates your body from its natural alignment. So if you often experience back pain at night, you should consider changing your sleeping position.
Read on to discover how you can fix your back pain problem with the right sleeping position.
Sleeping positions that help relieve back pain at night
First, to get a good night sleep, you have to be comfortable. According to the National Sleep Foundation, back pain can affect the quality of your sleep, leading to a lighter sleep, or sleep deprivation that can affect mood.
However, making some modifications to the way you sleep can help to alleviate pain and sleep-related problems. Here how it works.
Sleeping on your back
If you sleep on your back, experts recommend placing a pillow under your knees when sleeping.
Placing a pillow under your knees allow your spine to maintain its natural curve.
Also, you should put a pillow under your neck for additional support.
Sleeping on your side
If you’re a side sleeper, you can make some simple changes that can take the strain off your back.
For example, drawing your legs up slightly towards your chest can ease the back strain.
It’s also advisable to put a pillow between your legs as you adjust to the new sleeping position for added comfort.
Sleeping on your Stomach
Sleeping on your stomach can really “annoy” your back. It’s the worst offender to your back.
It not only flattens the natural curve of your spine but also puts additional strain on your back muscles.
And since sleeping on your stomach means your neck is also rotated, it can also result in neck pain and pain around your shoulders.
Therefore, it’s advisable to avoid sleeping on your stomach.
However, if you can’t sleep any other way, you can do some basic modifications to help reduce the load on your back.
For example, you can put a pillow under your pelvis so that your spine can maintain its natural alignment.
You can also put a pillow under your head if it doesn’t cause too much strain.
Back pain at night can be very debilitating and can lower the quality of life by making you uncomfortable.
While there are exercises that can reduce back pain, sleeping in the right position can deal with the problem from its roots. However, just changing your sleeping position won’t fix your back pain if you’re sleeping in an uncomfortable bed or recliner.
If your back pain problem does not end even after making modifications to your sleeping positions and bed, it’s advisable to get a medical opinion.
Additionally, good sleep hygiene practices such as giving up daytime naps and maintaining a consistent time for sleeping can help fix your sleep-related problems.