Whether you like to curl up, lie on your back, or fall face down in the starfish position, everyone has their own favorite sleep position. You probably don't think about it that often. In most cases, it's just whatever seems most convenient. But the problem arises when you notice back pain, especially in the lower back. In what position to sleep if your back hurts? Is it possible to get enough sleep at all?
Content How to enjoy a comfortable and pain-free sleep Maintain the right temperature in the bedroom Make a slight movement Talk to an expert What position to sleep if your back hurts For side sleepers For back sleepers For stomach sleepers
There is no one correct sleeping position that will guarantee restful, pain-free sleep for everyone – everyone experiences pain differently, and what works for one person may not work for another. Stylist's leading musculoskeletal expert, Karen Beattie, explains. However, you can try a few simple techniques that will help relieve pain, relieve stress on your back, and restore a good night's sleep. WomanEL will share expert advice.
How to enjoy a comfortable and pain-free sleep
Your sleep position will make a big difference in how you feel while you're in bed and when you wake up in the morning. But there are some things you can do to relieve tension and prevent pain before you even get into bed.
Keep your bedroom at the right temperature
During deep restorative sleep, your muscles don't move. So maximizing the amount of time you spend in this state will allow you to maintain your sleeping position and prevent you from tossing and turning too much, which can put strain on your muscles and joints.
A good starting point, says Beattie, is ensuring The bedroom is at the right temperature for a restful night's sleep. Having a hot and stuffy or too cool bedroom can lead to a restless night's sleep. Focus on creating a comfortable environment that allows your body to get a restful night's sleep.
Taking a hot bath before bed can also help your body feel cooler when you get into bed, as hot water triggers a cooling response in your body. This cooling effect can also make it easier for you to fall asleep, as the drop in temperature stimulates the release of the sleep hormone melatonin.
Some people also take melatonin supplements to help them get a good rest at night. But the question arises, where to buy them? The choice of online stores is huge. As it turns out, Dr. Komarovsky makes purchases at iHerb. Komarovsky iHerb is, rather, not a collaboration, but a personal recommendation from a specialist, because he buys products for himself in this store and is satisfied with its quality.
Make a slight movement
Stretch before bed to reduce lower back pain Source: freepik.com
Spending just a few minutes stretching and moving your body before bed can help relieve muscle tension that has built up during the day. Stretching and light exercise can also help reduce stress before bed.
Contact an expert
If you're struggling with persistent back pain, it's time to seek professional help. It is encouraging to know that most episodes of back pain resolve naturally over time. But for those stubborn episodes that don't resolve as quickly as you'd hoped, musculoskeletal experts such as physical therapists, musculoskeletal specialists and rehabilitation specialists can help you recover by providing personalized programs consisting from advice, training and individual treatment.
What position to sleep in if your back hurts
Beatty shared the best sleep positions to relieve back pain for back, side or stomach sleepers.
For those who sleep on their side
By Side sleepers who experience lower back or neck pain may benefit from using a pillow, Beattie says. Try pulling your legs slightly towards your chest and placing a pillow between your legs. This can help align the spine, pelvis and hips.
A pillow between your legs can also prevent the top of your leg from falling forward, which can cause your torso to twist and increase tension in your back. Do not lift your chin to maintain the natural curve of your neck.
For back sleepers
Back sleepers may also benefit from using a pillow to support their position. Placing a pillow under your knees will help relax your back muscles and maintain the curve of your lower back. To keep your body in place, you can also try placing a small rolled up towel under your lower back.
For those who sleep on their stomach
It is worth noting that that sleeping on your stomach is not ideal for musculoskeletal health due to the additional stress on the neck and lower back. But if sleeping on your stomach is the only way that feels right, you can also use a pillow to relieve the tension. Placing a pillow under your hips and lower abdomen can help take the pressure off your lower back. You can also try putting a pillow under your head (if you sleep without one) if your neck is tight.
If you're looking for a specific stretch to relieve lower back pain, try this one: it's safe.
