
Do you frequently wake up with back pain? If so, your sleeping position might be the culprit. The way you sleep can either alleviate or exacerbate back pain, making it essential to understand how to optimize your sleeping position for a pain-free night.
Research shows that sleeping on your stomach is the worst position for your back as it flattens the natural curve of your spine and strains your neck. Sleeping on your back can also be problematic, especially if you have sleep apnea or snore, which can cause or worsen back pain. The best position for most people with back pain is sleeping on their side, with a pillow between their legs to help keep their spine in a neutral position.
But what about the type of mattress and pillows you use? According to Dr. James N. Weinstein, a spine specialist at Dartmouth-Hitchcock Medical Center, the firmness of your mattress and pillows should depend on your sleeping position. People who sleep on their back should choose a medium-firm mattress and a thin pillow, while those who sleep on their side should opt for a softer mattress and a thicker pillow to fill the gap between their neck and the mattress.
In addition to adjusting your sleeping position and mattress, incorporating gentle exercises, such as yoga or stretching, can help alleviate back pain and improve sleep quality. A study conducted by the National Institutes of Health found that a 12-week yoga program helped reduce chronic back pain and improved sleep quality among participants.
Don’t forget how your sleeping position plays a crucial role in your back health. By understanding the best sleeping position for your body and incorporating gentle exercises, you can alleviate back pain and improve your overall quality of life.
Sources
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American Chiropractic Association. (2022). Tips for a Better Night’s Sleep. https://www.acatoday.org/Patients/Health-Wellness-Information/Sleep
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National Center for Complementary and Integrative Health. (2022). Yoga: What You Need to Know. https://www.nccih.nih.gov/health/yoga-what-you-need-to-know