The Connection Between Sleeping Posture and Back Pain
We often don’t
attribute waking up in the morning with stiff backs or having lower back pains
to how we slept the night before. You would be surprised to learn that lower
back pain is the leading cause of disability globally, and even more amazed to
know that this back pain isn’t caused by serious medical conditions.
Interestingly back pain arises from awkward sleeping habits, bad postures and
lifestyle habits, something that is totally in our control.
Your sleeping
posture can cause or prevent back pains and here is how you can improvise your sleeping
posture.
Put A Pillow Under Your Knees When Sleeping
On Your Back
People who sleep
on their back, have their body weight evenly distributed and spread across the
broadest area in the body. This results in better spine alignment with the
internal organs and reduced strain on the pressure points.
Keep Your Spine in A Neutral Position
Be it a luxury
mattress or a basic one, make sure it is a foam mattress or well-made
inner spring mattress to offer support to the spine. Try to keep the spine
neutral and use pillows to help you do so.
Avoid Sleeping On Your Stomach
Sleeping on your
back is the optimal sleeping posture, but despite that some people have a habit
of sleeping on their stomach. This is actually bad for the back due to the
neck’s unnatural position. If you can’t avoid sleeping on your stomach, put a
pillow under your lower abdomen and pelvis to release some pressure off your spine.
Alternate Sides If You’re A Side Sleeper
An ill-fitting
mattress plus being in the habit of sleeping on one side is a recipe for
disaster, as it may lead to muscle imbalance & pain. If you only sleep on
the same side, your middle body, which is the broadest part, remains suspended
between your shoulders and hips. It is recommended to keep a pillow between the
knees to keep the spine, pelvis and hips aligned.
Alignment while
choosing your sleeping posture is the most important thing for your back. Whatever
sleeping position you are comfortable in, ensure that your spine is properly
aligned and focus on aligning your hips, shoulders, and ears. If the sleeping
posture is causing gaps to be created between the body and bed, fill them with
pillows to reduce the stress on the spine and muscles.
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