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Health Mattress Sleep Improvement Sleeping Positions

How to Beat Back Pain in Different Sleeping Positions

If you are experiencing back pain that seems abnormal, it may be because of your mattress. In this article, we go over ways to improve your back pain with the way you sleep!

If you have back pains, you’re not alone.

According to the American Chiropractic Association, up to 80% of adults will experience back pain at some point in their lives. 

Back pain can hit at any time and can impact anyone from adolescents to older adults. Some of the more common reasons of back pain are: old/outdated mattresses or bed frames, not enough resting and stretching, and the positions in which we sleep at night.

Listed below are some tips on sleeping positions and how they can help mitigate your back pain:

1. Elevate Your Knees

If you are a back sleeper, adding an extra pillow to your bed can help with back pain. By elevating your knees with a pillow while lying on your back, you reduce stress on your lower back. This sleeping position helps maintain the natural curvature of your spine. Any sleep position that alters the natural curve of your spine will eventually cause back pain.

2. Sleep on Your Side with a Pillow Between your Knees

Lying flat on your back is uncomfortable for many. Instead, try sleeping on your side with a pillow between your knees. This popular sleep hack for reducing back pain helps keep your hips, spine, and pelvis in alignment. You can even buy special pillows designed for this sleep position.

If you decide to snooze on your side, make sure to alternate between the left and right sides of your body.

According to Healthline, sleeping on the same side of your body night after night can cause painful muscle imbalances and scoliosis.
3. Sleep in the Fetal Position

The fetal position is a classic sleep position for a reason- not only is it comfortable for many research has shown that sleeping in this position reduces symptoms of sleep apnea. The fetal position can be helpful for those suffering from a herniated disk.

A nationwide survey found that the fetal position is the most common sleep position, according to The Better Sleep Council.
4. Sleeping Flat on Your Back

Sleeping flat on your back can help ease pain during the day. Sleeping on your back keeps your spine aligned and neutral, especially if put on a pillow under your knees or lower back. The added pillow under your knees or lower back helps maintain the natural curve of your spine, neck, and shoulders.

Numerous studies show that if you suffer from acid reflux, snore frequently, or have sleep apnea, sleeping on your back can increase symptoms. To avoid making acid reflux or snoring worse, it’s best to avoid sleeping on your back.

5. Laying On Your Back in a Reclining Position

If you love nodding off in your favorite recliner, it can be good news for your back. Although you don’t want to sleep in a recliner all night, the position can easily be achieved in an adjustable bed. Sleeping in a reclining position takes pressure off your back. A study found that active senior citizens who slept in a reclining position experienced less pain back than those who slept in other positions.

6. Sleeping on Your Stomach with a Pillow Under Your Hips

Sleeping on your stomach is bad news for your back. With only 7% of adults surveyed in a 2017 study reporting sleeping on their stomachs, getting some shut eye face down is not the most popular option. Stomach sleepers are likely to experience lower back pain; sleeping on your stomach causes a misalignment of the spine. If you can’t break the habit of stomach sleeping, it’s best to place a flat pillow under your hips to keep your pelvis in alignment.

7. Sleep Without a Pillow on your Back

Perhaps the most controversial way of sleeping, but hitting the hay without a pillow is proven to aid in neck and spine alignment–especially for those who experience chronic neck and upper back pain. Giving up your favorite pillow might sound like a way to decrease your sleep quality and pain. However, sleeping without a pillow can have major benefits for your back pain.

Pillows prop up your neck, which puts a strain on your vertebrae and extends your neck. Forgoing the pillow helps keep your neck in a neutral position. Many medical experts and first-hand accounts claim that sleeping in any position without a pillow can help with back pain.

Are you experience difficulties in body aches or pains after sleeping? You may be in need of a new mattress! Get in touch with the sleep pros at BoxDrop North Spokane today to learn more! BoxDrop North Spokane located at 825 E Houston Ave, Suite 600 Spokane, WA 99208.