Sleep and pain have a complex relationship. Poor sleep can make the pain worse. Pain makes sleeping difficult. And back pain is a huge barrier to sleep. Research suggests lower back pain and sleeping problems have a two-way relationship. Also, people with sleep problems have a higher chance of experiencing back pain.
But, physiotherapy has a solution to it.
Here are the three best sleeping positions for back pain shared by top physiotherapists.
What Are the Best Sleeping Positions for Back Pain?
Sleeping in the wrong position can harm you in more ways than you can think. Back pain is one of the most harmful outcomes of a poor sleeping posture. You feel pain when the spinal column is misaligned. So, the key tactic to sleep in the right position is alignment.
Here are some effective sleeping positions for back pain treatment.
1. On your back
According to physiotherapists, the right way to sleep and avoid pain is on your back. Sleeping on your back helps in optimal spinal alignment. Hence, it acts wonders when it comes to treating back pain.
You can also keep a pillow under your knees and another under your head. Pregnant women should, however, avoid this position.
You should always consult with a physiotherapist to know which is the best sleeping position for your back pain.
2. On your side with a pillow between your knees
Some people may find it uncomfortable to sleep on their backs.
There’s a solution for you too.
Here’s what you can do:
- Shift over to any one of your sides.
- Make sure your shoulder is in contact with the mattress.
- Keep a pillow between your knees.
- You can also keep a pillow between your waist and mattress if you find a gap there.
What shouldn’t you do?
Remember, the key to recovery is alignment. Make sure your spine is in alignment even if you sleep on your side. So, keep the side of the body you are sleeping on in contact with the mattress.
3. Fetal position
Our lower back consists of five vertebrae of the lumbar spine. Nerves run through this spinal column to send signals to your brain or throughout the body. There are shock-absorbing discs around each vertebra held by ligaments. You may feel chronic pain if a part of a disc is misaligned.
Sleeping in the fetal position helps you relieve this pain.
Here’s how to do it:
- Sleep on a side.
- Pull your knees towards your chest slowly.
- Switch sides as and when you can.
Back pain can get worse with time if left untreated. Physiotherapy lets you manage the pain without the need for surgeries and medications.
Talk to a Physiotherapist First
It is also important to choose the right sleeping position. You can consult with a physiotherapist and gather more information about your health. The physiotherapist assesses your pain and prepares a treatment plan accordingly.
We have experienced physiotherapists, advanced physiotherapy treatments and the highest health standards at your disposal.
April 8, 2023
COMMENTS: No Comments