Sleep is a vital function. About one-third of your lifespan is spent sleeping. Given the recommended daily sleep for adults, you’re probably spending 7 hours a night laying on a mattress. The position you sleep in has an effect on your spinal alignment, which can lessen or worsen lower back pain.
Your lower back supports most of your body weight, making it a common area for acute pain. Having proper sleep posture can improve your quality of sleep and reduce the pain you may feel during the day. It may feel unusual to suddenly change how you sleep. But, your sleep position is changeable. It’s possible to train yourself to alter your sleep posture. You can also update your current sleep position with small tricks to reduce the tension in your body.
Prevention & Relief: 7 Exercises for Back Pain
Avoid sleeping on your stomach
Lying flat on your stomach can have devastating effects on your back. This sleeping position strains your back and results in neck and spinal misalignment.
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People who sleep on their stomachs may experience frequent joint soreness and pain in their shoulders, knees, neck and back. If this is your sleep position, take active steps to convert to a different position.
If you’re unable to adapt, placing a firm pillow on your abdomen and back could help alleviate tension on your lower back. Using a pillow for your neck also reduces pressure from the unnatural bend of your head.
Sleep on your back to relieve back pain
Sleeping flat on your back is ideal for relieving back pain. This position evenly distributes your body’s weight and minimizes pressure on joints.
To optimize this sleeping position, put a pillow under your knees. Also, be sure to support your head with a pillow.
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This position is not ideal for everyone. For people with sleep apnea, snoring, GERD, irritable bowel syndrome and heartburn, back-sleeping could
