Right sleep positions

How to sleep right to reduce neck and back pain

3 years ago

Sleeping time is a regenerative time. After the whole day working, when you lie down on your bed, eventually you get mental and physical relaxation both. That’s why, in the morning when you wake up, you feel refresh and ready to take on the day.

But sometimes it may happen that due to the bad position of sleeping, you get to suffer from neck and back pain as the position in which you sleep has a direct impact on your neck and back health. There are many ways or positions in which generally people sleep but no matter what position you take, keeping the spine balanced properly is the most important part of the sleep. The gaps between your body and the bed may strain your spine and muscles. You can reduce this stress by using your pillows.

Here are some of the sleeping positions that you can try to lower your neck and back pain.

1. Sleep on your back: Sleeping on the back can be a comfortable way for some people to alleviate back pain. If you feel comfortable in sleeping this way, try to place a small pillow underneath the head and neck (not shoulders) to keep everything in alignment and keep your spine neutral. Pillow will work to hold the curve in your lower back and ultimately get better alignment of your spine and internal organs.

sleep on back
sleeping position on back
Image Source: Google

2. Sleep on your stomach: The other common way of sleeping is lying on the stomach or abdomen. Though orthopedician don’t consider it a good position but if you feel relaxed, then try to place a pillow under the pelvis and your lower abdomen to relieve some of the pressure off your back. People suffering from degenerative disc disease may benefit from stomach sleeping with a pillow.

sleep on stomach
sleep on stomach
Image Source: Google

3. Sleep on either side with a pillow between the knees: if you are a sleeper who loves to sleep on either side, allow your right or left shoulder to be in contact with the mattress and place a pillow between your knees. By adding a pillow between the knees, your hips, pelvis, and spine will be better aligned.

sleep with pillows in knees
Sleep with Pillows in knees
Image Source: Google

4. Avoid sleeping with the head too high or sink too far: when you fall asleep if your neck doesn’t rest in a comfortable position, then surely it will ache.  Your neck should be parallel to the surface of the bed when lying on your side. You can also do this by using a single firm pillow.

Right pillow position for sleep
Correct and worst positions of pillow for sleeping
Image source: Google

To alleviate the pain, use an ice pack or a cold gel pad before going to bed. It can help to reduce inflammation in your back and neck. Apply a cold pack to your back 15 to 20 minutes before you sleep.

These are some of the general best sleeping positions that you can try to lower your neck and back pain. But, if the pain persists, see your physical therapist or orthopedician for proper guidance.

Dr amit saini

Seema Jain

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