If you have back pain, you know that it exhausts you. You also know that no matter how tired you are, it’s hard to get to sleep when you’re in pain.
If the discomfort you’re feeling is bad enough that it’s keeping you from getting the rest that your body needs, then it’s time to seek help from an experienced lumbar spine specialist in New Jersey. In the meantime, here are the best sleeping positions for your back. Try them – depending on your specific problem, one of them is likely to help you get a good night’s sleep.
1. Sleep On Your Side With a Pillow – If you’ve tried sleeping on your back but it’s just too painful, then grab a pillow and try this position. Roll over onto your side and put the pillow between your knees. Doing this elevates your hips into the proper alignment, and is much better than letting the weight of your leg pull your muscles out of balance. One important note: your entire side should come into contact with the mattress, from shoulder to ankle. If your waist doesn’t touch the mattress, put a small pillow or a folded up blanket there to provide support for your core muscles.
2. Sleep In the Fetal Positon – This is similar to the position described above, with a couple of notable exceptions. One is that you’re not using a pillow. The other is that your knees are toucked in close to your chest. The goal is to open the space between your vertebrae, relieving pressure that might be caused by herniated discs.
3. Sleep On Your Stomach With a Pillow – Stomach sleeping is one of the worst positions for your back because it puts stress on your neck. If, however, you have always been a stomach sleeper and this is the position in which you are most likely to fall asleep, place a pillow under your pelvis to lift your hips. This eliminates the arch that follows sleeping flat to the mattress on your stomach, and avoids pain in the cervical spine.
4. Sleep On Your Back With a Pillow Beneath Your Knees – If you’ve ever had a massage, you probably know that this is the way that the therapist positions you for part of the session. There’s a reason – it keeps your spine neutral and keeps the natural curve in your back in place. The goal is to distribute your weight evenly and across the widest area of your body, eliminating pressure point strain and pain.
5. Sleep On Your Back With Your Head Elevated at a Gradual Incline – Imagine sleeping in a comfortable recliner and you’ll understand the position you’re looking for. This position is particularly helpful for people whose vertebrae are slipping, as it alleviates pressure on the spine.
There’s no reason to lose sleep over pain. Call our office to set up an appointment with our lumbar spine specialist in New Jersey, and we’ll have you sleeping like a baby again soon.