Sleeping Position For Back Pain

Sleeping Position For Back Pain – Back pain is one of the most common types of pain in the United States. Most people – up to eight in 10 – will have at least one episode of back pain in their lifetime. While many factors can contribute to back pain, how you sleep—from your sleeping position to your pillow or mattress—may be the cause.

Pain and sleep are interconnected. Back pain can make it difficult to get a good night’s sleep, and some studies show that lack of sleep can worsen the pain, in addition to causing other health problems, from attention deficit disorder to cardiovascular disease.

Sleeping Position For Back Pain

Sleeping Position For Back Pain

The COVID-19 pandemic has made matters worse. Daily routines, anxiety about pandemic insomnia, and working at home without proper office equipment are causing people back and neck pain.

Understanding Pillow Loft And Sleep Positions

Dr. Clark Smith, a neck and back pain medicine specialist with New York-Presbyterian Fly Spine, and Dr. Kelly Grimes, a physical therapist at Columbia University Irving Medical Center, discuss what causes sleep pain and what you can do about it. do not

Sleeping Position For Back Pain

Everyone has unique, individual variations based on their spine shapes and individual flexibility. This is called “body anthropometry,” says Dr. Grimes, so it’s important to find a sleeping position that balances support for your spine and allows you to sleep well.

Whatever position one chooses, it’s important to have a neutral spine, says Dr. Smith. That means no big lines on your neck or back.

Sleeping Position For Back Pain

The Best Sleeping Positions And Strategies For Pain And Optimal Health

When you sleep, your back flexes or stretches slightly, meaning it leans forward or backward depending on your position. For most people, the easiest way to achieve a neutral spine is to lie on your side, either with your knees or between a pillow you’re hugging, with your neck or spine never twisted, he says. Dr. Smith. However, people with certain conditions, including hip conditions, shoulder bursitis, or hip bursitis, may have problems with side sleeping. While not the best position for everyone, lying on your side is usually the healthiest thing to do in terms of back care for most people.

Some people prefer a firmer mattress, while others prefer a firmer mattress, like a firmer mattress, but in general, you want a mattress in good condition, says Dr. Grimes. If you sleep on a mattress that has melted and cannot sleep, turning the mattress or removing the mattress topper may help.

Sleeping Position For Back Pain

Your body will react differently to mattresses. If you sleep on a firm mattress, your spine may be neutral. This can be helpful for someone who needs extra help. If you lie flat on your back on a soft mattress, the spine can bend downward and forward, which is called “flexion,” says Dr. Smith. This compresses the discs, and this can make the disc worse. If you lie on your stomach on a soft bed, this can stretch your back. This position may be good for people with a forward-leaning spine, but it can be uncomfortable for others.

Sleeping Positions For Lower Back Pain Sufferers

According to Dr. Smith, pillows should help you achieve a neutral spine. Stomach sleepers generally prefer a thinner pillow to avoid straining their neck, while back and side sleepers can tolerate a thicker pillow as long as their spine remains neutral.

Sleeping Position For Back Pain

If you sleep on your back and that doesn’t work, try sleeping on your side, says Dr. Smith. You can even put a pillow on your back, so if you shift from your side to your back in the middle of the night, it’s a gentle reminder to stay close, Dr. Grimes adds. If you’re a stomach sleeper and your neck hurts, try using a thin pillow to keep your neck from rolling back, or if you use two pillows, use just one.

Props like a pillow or rolled-up towel can also be helpful, Dr. Grimes says. If you sleep on your back, your back may get arched in that position. If this causes pain, place a pillow or two under the knee to help with downward pressure, and/or place a small towel under the lower back to provide this gap.Sleeping Position For Back Pain

Sleeping Position For Back Pain

The Best Sleeping Positions For Back Pain

Similarly, stomach sleepers can place a small pillow under their stomach to help create a neutral spine. These adjustments mean that the person can still sleep in their preferred position, but they don’t put too much pressure on the tissues in the spine during the night.

Dr. Grimes says a specialist can help determine the cause of your pain, but he adds that some detective work may be required. They may ask questions about your sleeping positions, and if you experience pain associated with sitting or standing, this can help them narrow down the cause of your pain.

Sleeping Position For Back Pain .

Sleeping Position For Back Pain

It’s also important to check if other medical problems are interfering with your sleep. If someone wakes up frequently from sleep apnea, their back pain worsens because there is no restorative sleep. According to Dr. Smith, for some people, not being in a specific sleeping position can cause pain. With arthritic conditions, for example, joints may swell slightly when immobilized. So moving these joints again can make it painful to go to the bathroom at night and get up in the morning. Some people report similar discomfort after going to the movies, so the pain may not be related to your sleeping position.

How To Sleep With Lower Back Pain: Finding Comfort And Relief

Today, due to COVID-19, the separation between work and home is blurred for many people, so it is easy for people to fall asleep directly from the computer. That’s why behaviors and habits, like gentle movement patterns, need to be intentional at night, says Dr. Grimes. The concept of “movement is lotion” means that when you move, you bring nutrition and blood flow to the tissues of the spine. Here are some simple stretches and exercises you can do before bed.Sleeping Position For Back Pain

Sleeping Position For Back Pain

When you wake up in the morning, if you lie on your back, press your stomach into the bed to engage your core muscles. Dr. Smith says this is called “tummy swing.” Or bring your knees to your chest. If you can handle it, try back squats, where you lie on your back and bend your knees to the side. Like an oil-deprived tin person, the spine and other joints can feel stiff and sore after standing up from exhaustion, so giving yourself a little extra time in the morning can also help. Often the symptoms will improve with movement.

Clark Smith, M.D. Dr. Smith specializes in treating patients with acute and chronic sports and spinal cord injuries. Dr. Smith is board certified in physical medicine, rehabilitation and pain medicine.

Sleeping Position For Back Pain

The Best Sleeping Position For Lower Back Pain

Kelly Grimes, DPT, is a doctor of physical therapy at Columbia University Irving Medical Center, specializing in musculoskeletal pain, with a special interest and expertise in spine care and scoliosis management. His practice focuses on individualized treatment plans built around each patient’s unique goals—a collaborative style that considers the whole patient, not just the painful or painful part of the body, relying on assessment based on movement analysis. As a physical therapist, one of the biggest complaints about low back pain (LBP) is how it can affect your ability to sleep at night. According to research, back pain is the second most common cause of disability in adults in the United States, and the most common cause of lost work days.Sleeping Position For Back Pain .

More than 80 percent of the population will experience an episode of LBP at some point in their lifetime. There are many factors that can contribute to lower back pain at night, including your mattress, mattress pad, pillows, room temperature, and sleeping position. In fact, studies have shown that proper sleeping position can align the spine to a somewhat neutral position, which equates to a straight spine.

Sleeping Position For Back Pain

Since sleeping position is one of the best and easiest things to do, here are some of the best sleeping positions for lower back pain:

Sleeping Positions For Back Pain

For all of the above positions, you may have to play around with the size and thickness of the pillow you use. If you have very flat pillows, you may need to use more than one. Therefore, it is best to test

Sleeping Position For Back Pain

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