Learn to avoid and relieve lower back pain from sleeping wrong!
Do you experience lower back pain from sleeping wrong? Many people find that pain and sleeplessness can turn into a vicious cycle. Lower back pain can cause sleepless nights and the pain only gets worse with more sleepless nights. The development of lower back pain can also lead to many health problems.
In this article, you will learn about the proper sleeping positions and the ways that will help you to relieve lower back pain.
How To Avoid And Relieve Lower Back Pain From Sleeping Wrong
Self-massage and relaxation exercises
NB!! For severe lower back pain, consult your doctor for proper treatment.
Self-massage and relaxation exercises are an effective ways to relieve sore and tense muscles. Here are some good exercises you can try.
No 1 Self Massage Exercise to Release Tension in the Lower Back
A massage to release tension in the lower back with tennis balls
An exercise for relieving tension in the lower back
A traditional body massage can reduce back pain and improve back function as well. Structural massages are also effective, but they are usually more expensive.
Stretching is another effective method to loosen up the tight muscles. After you wake up, do some stretching before you stand up. Lie on your stomach and slowly raise the upper part of your body until your arms are far-stretched. Hold this position for about 10 seconds and slowly lower down your body. Repeat this exercise for up to five times. This stretching is called the cobra pose.
Better sleeping position
Choose a better sleeping position if you frequently feel lower back pain from sleeping wrong. The spine should be properly aligned when you lie down on your bed. The pain is usually a result of not sleeping in a position that supports the natural curves of your body.
The best sleeping position is sleeping on your back. Sleeping on your stomach is not an ideal position as it places your neck in an unnatural angle. On the other hand, sleeping on your back will allow proper distribution of your body weight across the bed.
If you’re a side sleeper, keep alternating sides so that you don’t put pressure on just one side of your body. Sleeping on the same side can cause numbness and tingling.
The starfish position is also a great sleeping position to avoid lower back pain. In addition, it is proven to combat acid reflux. The only problem is that this position can result to snoring.
Choosing the right pillows can help relieve lower back pain from sleeping wrong and help keep your spine’s alignment. Pillows can also provide additional support on the neck and hips.
If you sleep on your back, place a pillow under your head and neck. Make sure that the pillow fills the space between the mattress and your neck to keep your body’s neutral position. Don’t place pillows on your shoulder as it will strain your neck, which can lead to spinal discomfort and back pain.
If you sleep on your side, place the pillow on the side of your face and neck in a way that it fills the gap between your head and the mattress. Place another pillow between your legs to support your pelvis.
Sleeping on a hard mattress without a pillow can negatively affect the position of your lower spine and pelvis.
For pregnant women
Many pregnant women complain about lower back pain from sleeping wrong. For this reason, doctors encourage pregnant women to sleep on their side. Sleeping on one side for pregnant women doesn’t only help them avoid lower back pain, but it also allows proper blood circulation. On the other hand, sleeping on the back during pregnancy can put much pressure on the lower back. Pregnant women can sleep on their back without any pressure by placing a pillow under their lower back and under the back of their knees.
Sleeping positions to avoid
Sleeping on your stomach is generally not advisable. This position doesn’t provide the substantial support to the natural curve of your spinal cord. It also places pressure on muscles and joints that result to numbness, tingling and pain. This sleeping position also turns your neck in a tight condition, which can compromise your proper breathing and blood circulation.
The fetal position is comforting at first, but it can cause pain in the neck and in the back later. This position strains your joints and back, especially when your chin and knees are close to your chest.
Keep in mind that sleeping with proper body alignment is the key to prevent lower back pain. It is important to support the natural contour of your spine and prevent too much pressure on the pelvic area. When you lie down, you will notice gaps or spaces between your body and your bed. You can reduce pressure on these areas by filling the spaces with small pillows.
Change your mattress
Choose a quality mattress that is made of foam or well-spring. Make sure that it allows your body to rest in its natural position when you lie down. If you feel stiff or numb when you wake up, it could be the best time to find a new mattress.
Many mattresses are rated to last up to 20 years. However, they usually don’t last that long. The experts from Better Sleep Council suggest to check the mattress every five years. Look for any signs of wear and tear. According to a recent study in Oklahoma, people who bought new mattresses after five years slept better and experienced less back pain.
Look for a mattress that suits you. If it’s time to look for a new one, look for a mattress that feels good in your body. People have different preferences when it comes to choosing a mattress but the truth is you can sleep better in any bedding that feels good for your body – be it a soft mattress or a hard mattress. As long as it provides better support to your body’s alignment, then it won’t be painful to sleep on. If getting a new bed is not an option, try getting a mattress topper as a cheaper alternative.
Follow the proven tips provided in this post to help relieve lower back pain from sleeping wrong.