Say goodbye to back pain with these sleep positions – you won’t believe #3!
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Ah, sleep—the golden chain that ties our health and bodies together. But for those of us who experience back pain, it can feel more like a rusty chain that keeps us tossing and turning all night.
Don’t worry because here’s a guide from sleep science to bring you the best (and worst) sleep positions to help you bid farewell to back pain. So fluff up your pillows and let's dive in!
Let's start with the position to avoid. Dr. Raymond J. Hah, an esteemed associate professor of clinical orthopedic surgery, warns that stomach sleeping is the equivalent of giving your spine a bad night out.
It flattens the natural curve of your spine, straining muscles and joints. Imagine your spine as a graceful arching bridge—stomach sleeping is like a heavy truck parked right in the middle.
And it's not just your back that suffers. Stomach sleeping can lead to a cricked neck, compression wrinkles, and facial puffiness.
Rupesh Shah, an aesthetics practitioner, notes that pressing your face into the pillow can leave you looking a bit more “experienced” in years when you wake up. If you must sleep on your stomach, try placing a pillow under your hips and lower abdomen to ease some pressure.
Now, for the best position: back sleeping. It's like giving your spine a first-class ticket to dreamland.
Lying flat on your back with a pillow under your knees and neck can align your spine in its natural position. This setup is like a supportive hug for your back, allowing it to rest without any added pressure.
However, there's a caveat for the expectant mothers in our community. Back sleeping can reduce blood circulation to the heart and baby, so it's essential to consult with your doctor before trying this method.
And for those with sleep apnea or breathing issues, back sleeping might not be the best option as it can exacerbate these conditions.
Now, for the surprise twist—side sleeping with legs straight is the second-best position for back pain, according to Keck Medicine. This position keeps the airway open and allows for a harmonious alignment of the spine.
To perfect this position, place a pillow between your legs to prevent the spine from twisting and to stop you from curling into the fetal position, which can distribute your weight unevenly and lead to more pain.
Remember, the fetal position might feel cozy, but it's not doing your back any favors. It's like curling up with a good book only to find out the last chapter is missing—it's comfortable at first, but you'll pay for it later.
Before we send you off to the land of nod, here are a few extra tips to ensure your sleep is as restorative as possible:
1. Invest in a supportive mattress: Your mattress should be firm enough to support your spine but soft enough to contour to your body.
2. Keep your head aligned: Your pillow should keep your head in line with your spine. Too high or too low, and you're setting yourself up for a world of discomfort.
Source: Ask Doctor Jo / Youtube.
3. Stretch before bed: Gentle stretching can help alleviate tension in your back muscles and prepare your body for a restful night.
4. Stay consistent: Try to maintain a regular sleep schedule. Your body loves routine, and a consistent bedtime can improve the quality of your sleep.
Have you found a sleep position that helps with your back pain? Do you have any nighttime rituals that ease you into a pain-free slumber? Share your experiences, tips, and questions in the comments below!
Have you found a sleep position that helps with your back pain? Do you have any nighttime rituals that ease you into a pain-free slumber? Share your experiences, tips, and questions in the comments below!
Don’t worry because here’s a guide from sleep science to bring you the best (and worst) sleep positions to help you bid farewell to back pain. So fluff up your pillows and let's dive in!
Let's start with the position to avoid. Dr. Raymond J. Hah, an esteemed associate professor of clinical orthopedic surgery, warns that stomach sleeping is the equivalent of giving your spine a bad night out.
It flattens the natural curve of your spine, straining muscles and joints. Imagine your spine as a graceful arching bridge—stomach sleeping is like a heavy truck parked right in the middle.
And it's not just your back that suffers. Stomach sleeping can lead to a cricked neck, compression wrinkles, and facial puffiness.
Rupesh Shah, an aesthetics practitioner, notes that pressing your face into the pillow can leave you looking a bit more “experienced” in years when you wake up. If you must sleep on your stomach, try placing a pillow under your hips and lower abdomen to ease some pressure.
Sleeping on your stomach is considered the worst position for back pain as it flattens the spine and puts pressure on muscles and joints. Image source: Andrea Piacquadio / Pexels.
Now, for the best position: back sleeping. It's like giving your spine a first-class ticket to dreamland.
Lying flat on your back with a pillow under your knees and neck can align your spine in its natural position. This setup is like a supportive hug for your back, allowing it to rest without any added pressure.
However, there's a caveat for the expectant mothers in our community. Back sleeping can reduce blood circulation to the heart and baby, so it's essential to consult with your doctor before trying this method.
And for those with sleep apnea or breathing issues, back sleeping might not be the best option as it can exacerbate these conditions.
Now, for the surprise twist—side sleeping with legs straight is the second-best position for back pain, according to Keck Medicine. This position keeps the airway open and allows for a harmonious alignment of the spine.
To perfect this position, place a pillow between your legs to prevent the spine from twisting and to stop you from curling into the fetal position, which can distribute your weight unevenly and lead to more pain.
Remember, the fetal position might feel cozy, but it's not doing your back any favors. It's like curling up with a good book only to find out the last chapter is missing—it's comfortable at first, but you'll pay for it later.
Before we send you off to the land of nod, here are a few extra tips to ensure your sleep is as restorative as possible:
1. Invest in a supportive mattress: Your mattress should be firm enough to support your spine but soft enough to contour to your body.
2. Keep your head aligned: Your pillow should keep your head in line with your spine. Too high or too low, and you're setting yourself up for a world of discomfort.
Source: Ask Doctor Jo / Youtube.
3. Stretch before bed: Gentle stretching can help alleviate tension in your back muscles and prepare your body for a restful night.
4. Stay consistent: Try to maintain a regular sleep schedule. Your body loves routine, and a consistent bedtime can improve the quality of your sleep.
Have you found a sleep position that helps with your back pain? Do you have any nighttime rituals that ease you into a pain-free slumber? Share your experiences, tips, and questions in the comments below!
Have you found a sleep position that helps with your back pain? Do you have any nighttime rituals that ease you into a pain-free slumber? Share your experiences, tips, and questions in the comments below!
