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Finding the Best Sleeping Position for Back Pain and Neck Relief

The feeling of waking up to a stiff neck or an aching pain in your back is not a pleasant beginning to the day. If we lie in awkward postures, we risk stressing our muscles and ligaments that support the spinal column. Instead of being rejuvenated, we open our eyes and feel physically exhausted. Deciding on the best sleeping position for back pain is among the simplest, most effective techniques to ease those morning aches and enjoy a restful night’s sleep. What’s important is to keep your shoulders, ears and your hips straight so that you can relieve the stress on the discs in your spine.

The Best Sleeping Position for Back Pain and Spinal Alignment

In order to have an adequate night’s rest, maintaining your spine in a neutral position is the most important rule. If you’re not aligned, the muscles will have to be at work all night long to keep your back safe, and that’s exactly the reason the next morning you feel like a wooden board.

1. Back Sleeping on the Knee with Stabilisation

Lying on your back flat is great because it spreads the weight of your body evenly over the mattress. It also helps avoid uncomfortable pressure points and helps keep things aligned naturally.

• The solution: Slip a small pillow underneath your knees. This easy trick preserves the natural curvature that your back has. It also allows your hips to fully relax.
• The best pillow for you: Pick a moderate-firm pillow that supports your neck but does not force the chin towards the chest.

2. Side sleeping with a leg Pillow

If you’re someone who prefers sleeping on the side, then there is plenty of support for you. The majority of people like this posture. But, without any support, the top of your leg can move forward and twist your pelvis.

• The solution: Pull your knees towards your chest, then place an extra firm cushion between them. The pillow stops your upper leg from dropping and pulling your lower body off its axis.
• A pillow that is suitable for you: You’ll need an extra-thick pillow to close the space between the ear canal and the outside of the shoulder.

Smart Tweaks: Sleeping Positions for Neck Pain

Your neck requires as much attention as your back. Selecting the best sleeping positions for neck pain is about making sure that your head is resting naturally and not turning too much or in any direction.

• Get rid of stomach sleep: Sleeping on your stomach forces you to turn your neck over and over again for hours. The neck is squeezed on one side, as well as overstretched muscles on the opposite side.
• Fill in the area: Whether you are lying on your back or side, the pillow you choose to use will fill in the gap between your neck and mattress. Your nose must always be pointed toward the centre of your chest.

Everyday Tips on how to rest with back pain

The right postures are good, but changing some of your daily routines will make the difference. If you’re tossing and shifting, trying to determine how to sleep with back pain, try these suggestions:

• Make sure your mattress is in good condition: If your mattress is too soft could create a sinking effect on your hips like a hammock. A hard, rock-like one will not cushion your hips and shoulders. In general, a mattress that is medium firm will give you the best posture for sleeping pain relief.
• Log-roll exit: Once you are out of bed, you should not straighten your body and then twist. Instead, move your body in the direction of the log. Then, you can swing your legs across the edge using your arms to lift yourself up.

When to Call in the Experts

Even though changing up your bed arrangement can be beneficial, chronic pain typically stems from more serious issues, such as stiff joints or muscle imbalances–which an upgrade to your pillow can’t solve. If you’ve tweaked your sleeping routine and feel miserable when you wake up, it is advisable to seek out the advice of a professional from Gold Medal Physiotherapy. 

An individual assessment will aid in determining the problem. Gold Medal Physiotherapy’s experts will examine the way your body moves, help you build your core and provide you with a long-term, real plan to get back free of pain.