If you are one of many people who wake up with back or neck pain in the mornings you may want to consider changing your sleeping position as it may be making things worse.
Sam has put together a few tips to help curb back pain during sleep:
- Sleep on your back, avoid sleeping on your stomach. Sleeping on your back is the best position for sleep as it keeps the spine in a neutral position, enables deeper diaphragm breathing.
TIP: Place a pillow behind the knees to reduce lower back pain in this position.
- If you have trouble sleeping on your back due to breathing difficulties, snoring or just due to preference, try side lying rather than on your stomach.
TIP: Place a pillow in between the knees to ease lower back pain.
- Correct pillow and how to position it. If you’ve had the same pillow for a few years and it is looking a bit sad, it may be time to get a new one! There are many form fitting options and memory foam materials that can really make a difference for back pain sufferers. When positioning your pillow you should aim to keep the spine in a neutral position. If lying on your back, you need support at the base of the skull and behind the neck. Try to keep your shoulders on the pillow. When side lying it is important to make sure your pillow is high enough so that your neck is in line with the rest of your spine.
TIP: Get your pillow professionally fitted by an osteopath, physiotherapist or chiropractor.
- The same applies to your mattress, if it can’t hold its shape anymore it may be time for a new one.
TIP: Make sure you take the time to test drive a new mattress! Spend at least 10 minutes on each mattress.
- For those who suffer lower back pain, the morning can be the most uncomfortable. To avoid aggravating it any further, try easy movements to reduce stress on the spine. It’s best to sit up from a side lying position using your arms to do the work. Once you are seated on the bed, place feet evenly on the ground then stand up with weight evenly distributed on both feet.