Best Sleep Positions for Low Back Pain and Neck Pain Relief

Medical Image

Do you sometimes experience back or neck pain but can’t really pin down a cause for the pain?

Back pain and neck pain are usually caused by problems with the spine. Your spine plays a very vital role and aids in movement. When your spine is subjected to stiffness or pain, it will impede your mobility which will in turn affect your daily routine.

Medical Image

Back Pain & Causes

Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010
The symptoms of back pain may include but not limited to: stabbing or shooting pain, muscle ache, pain that normally worsen when walking, bending, lifting or standing, pain that radiates down your leg and pain that increases with reclining.

Anyone can be subjected to back pain though there are some risk factors that might subject one easily to the pain. Some of these factors that largely contribute to back pain may include age, lack of exercise, weight, smoking, improper lifting.

When you stop doing exercise, your unused muscle in your abdomen and back might become weak leading to back pain, as they are not supporting your lower back as they are meant to.

Excess body weight might also subject your back to a lot of stress. Individuals who experience a lot of stress and anxiety are likely to suffer from back pain.

Fortunately, there are ways you can use to prevent back pain or to avoid any future recurrence.
These preventive ways will require you to improve your overall health and well being and practice proper body mechanics. If you are a smoker then the first thing would be to quit smoking, talk to your doctor about it and let him advise you on how to quit.

Medical Image

Exercise is very important – do some regular exercise at least every day; this will improve the function of your muscles. Another way of preventing back pain is by building muscle strength and flexibility. Try to maintain a healthy body weight.

How to find your brand message?

If you want to have a healthy sleep then you have to plan for it, don’t just fall asleep. How you sleep will dictate a lot about how you feel and can also affect your body functioning. It’s therefore advisable that you should create a sleep-friendly environment and practice healthy sleeping habits.

The secret for having a healthy sleep that will take care of your spine is by getting the right orthopedic mattress and pillows then get into the right position. You need a mattress that will help maintain a good posture for your spine while you are asleep.

Sleeping Posture

If you sleep on your back and normally experience neck or back pain, use a small pillow under your knees, to keep your spine in a neutral position, and you should have a firm, low pillow for under your head..

For side sleepers, use a small pillow between your knees and AVOID SLEEPING ON YOUR STOMACH! For better sleep make sure to invest in a good orthopedic mattress and pillow. This is because getting the right support is essential.

Sleep On Your Back with Knee Support

For a healthy back, sleeping on your back would be the best position. The position ensures good alignment of the spine, head, and neck by minimizing pressure points and also distributes weight equally throughout the body.

A small pillow placed under your knees can help to provide additional support and maintain natural spine curve. This also helps to reduce the stress on the lumbar spine which is very important for anyone suffering from lower back pain!

Sleeping On Your Side with Leg Support

If you normally experience consistent lower back and neck pain when you wake up, sleeping on your side could be a good solution to this predicament. Sleeping on your side with a cushion between your knees helps maintain a neutral spine. This sleeping position keeps your knees flexed and your hips straight. It will help prevent lumbar spine and pelvic rotation that might cause night or morning pain.

Sleeping With A Pillow Beneath Your Neck

Giving your neck support when sleeping is essential. Neck pain is often caused by an incorrect pillow height or shape of the pillow, it also depends on the position you sleep in. You need a higher pillow if a side sleeper, to account for the width of your shoulders! This can be very confusing, and is why we do specific pillow checks with all our patients in the clinic.

The advancement in technology (especially the use of smartphones) has been blamed for the rising cases of both neck and back pain, especially in people who use phones/ipads when lying in bed to read – Avoid doing this

The continued improvement in technology means that more and more people are becoming sedentary compared to a decade ago.

This pain can be quite disturbing and can cause you to miss work, school and many other fun activities that you love. The good news is that the neck and back pain can be easily relieved. If you are struggling with this, it’s time to talk to a registered Chiropractor. Call us TODAY on 0131 629 4142.