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The quality of sleep you get mostly decides how well the day ahead will go for you. Sleep is a period to recharge your body, both physically and mentally. This period decides how active you may feel the next day. Apart from quality and duration of sleep, certain other factors need to be considered to wake up fresh. One of the things is the way you sleep.
This blog is focused on discussing various sleeping postures to relieve back pain, soreness, and stiffness of the spine and help you wake up fresh. Following are some common sleep postures with few modifications required as documented by the best spine care specialist in Jayanagar, Bangalore.
Back Sleepers
Are you someone who likes sleeping on your back, but that position is troubling you with back pain? Even if it does not for now, it is going to trouble you with back pain in the future. So all you need to modify in this posture is to elevate your knees by placing a pillow underneath your knees, you get to de-stress your spine. Using a firm medium-sized head pillow gives support to the head & neck. Both pillows help distribute the body weight more evenly and reduce the strain on the spine.
Side Sleepers
For people who like sleeping on their side, placing a flat, firm pillow in between the knees helps in aligning the spine with the lumbar region. In this way, the spinal nerves are relieved of any compression, relieving the stress off them. Also, a pillow to support the head in line with the spine with relieve strain on the neck and shoulder. The right or left side is based on individuals' preferences, each having a certain advantage.
Side Sleeper in the Foetal Position
Some may also like lying on the side in a foetal position, where your knees are in a bend position touching your chest. This can also help relieve back pain, as this position opens up the space between the vertebrae, and reduces the tension in the discs and joints of the spine.
Sleeping in a Prone Position
If you like sleeping on your stomach then placing a pillow below the lower abdomen / pelvic region can be helpful, especially for people with degenerative disc diseases. It takes the stress off the space between discs. This position is better avoided by individuals with pot bellies, pregnant women, and people using respiratory support while sleeping.
Type of Mattress
Select a mattress based on your trial of the firmness of the mattress. Individual comfort levels vary from person to person, too soft or too hard will cause body aches. An ergonomic mattress with the right level of firmness can provide an even surface and reduce body aches and pains.
To sum up, a proper sleeping position can alleviate back pain. You can’t control the position you choose in between your sleep, your body tries to choose a position where it feels relaxed, do not try to control that and lose your sleep, Chronic back pain improves by inculcating good sleeping posture & an ideal mattress. For any concern related to spinal discomfort, you can reach out to our consultant at the best spine care hospital in Jayanagar, Bangalore.
FAQs
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Can sleeping on a firm mattress help alleviate back pain?
The sleeping mattress should be of adequate firmness. The right level of firmness can provide an even surface and reduce body aches and pains. Too firm or soft mattresses can cause back pain and aches in other parts of the body. A medium-firm mattress is the best option for most individuals.
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Is sleeping on the left or right side better to prevent back pain?
The sleeping posture on the side has been studied and having a pillow in between the knees while lying on the side can be helpful. Right or left is based on individual preferences. The only case where sleeping in the left position can be helpful is in the case of pregnant ladies as it helps in better circulation from the heart to the placenta.
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Can using a body pillow help alleviate back pain during pregnancy?
Yes, using a body pillow, or feeding pillow can help alleviate back pain by providing additional support for the abdomen and reducing pressure on the back muscles.
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