Sleeping Postures To Prevent Recurring Neck & Back Pain
A restful night’s sleep is an essential part of our overall health and well-being. Not only is a good night’s sleep essential to replenish our energy levels, it is also the time for our body to recover.
While sleep doctors and experts recommend for adults to receive between 7-9 hours of sleep every night, there are many who are simply not achieving that amount of quality rest which their bodies require. Although it can be challenging to make this much time for sleep every night, it can make getting a night of proper sleep even more difficult if you are struggling with physical discomfort like neck or back pain.
Did you know that your sleep posture can have a major impact on your neck and back pain, which could affect your ability to sleep well at night? If so, which sleeping position is the right one for you?
Recommended sleeping positions
The best sleep posture is one that supports the natural curvature of your spine and helps you maintain proper alignment. That should allow you to get a full night of sleep comfortably. If you get woken up in the middle of the night due to musculoskeletal pain, or wake up in the morning with neck or back aches, you may want to consider changing the way you sleep or consult a chiropractor .
(i) Lying flat on your back
Sleeping flat on your back helps to keep your spine in a neutral position, which allows your body to follow its natural curves without unnecessary pressure on your back. Those with tight hamstrings, calf muscles, or tension in the lower back might find comfort in placing a small pillow underneath the knees.
(ii) Sleeping on your side
Side sleeping is another way to help keep your spine aligned naturally, so that you alleviate unnecessary pressure in your back. However, it is important to note there is an ideal way to sleep on your side.
It is easy to become contorted while sleeping on your side. This is why it is recommended for you to put a pillow or bolster between the knees to help keep your hips and legs in line. A pillow of suitable height should also be used to support your head and neck.
(iii) The fetal position
Approximately 40% of people sleep in a specific side sleeping position, which is the fetal position. When sleeping in this position, you lie on your side with your knees curled up towards your chest. This can help to relieve some pressure or tension in your lower back, thus it is a great option for those with conditions such as disc herniations. The fetal position also happens to be the most common sleeping position as it offers a sense of safety, which has been hardwired into the human brain since we spent our first 9 months in that position.
Sleep postures to avoid
Now that you know the recommended sleeping positions, it is just as important to know what you should avoid. If you have been struggling to fall asleep, stay asleep, or wake up in the morning due to pain, your sleep posture might be to blame.
(i) Sleeping on your stomach
Sleeping on your front can really create excessive pressure on your neck. Because you would be unable to breathe lying face down, you will be forced to turn your head to one side for extended periods of time. This could be detrimental for anyone with neck injuries. Furthermore, this position can also put unnecessary pressure on the lower back if your mattress sags because of a lack of firmness. If you sleep in this prone position and tend to wake up with a stiff neck or sore back in the morning, it might be time to consider a change in sleeping habits.
It is essential to your health to consistently get quality sleep. If you are not sleeping in the right positions, it can worsen your existing neck and back pain.
If you suffer from sleep-related pains, need help regaining the uninterrupted sleep that your body needs and prevent neck and back pain, or require advice about the right mattress and pillow for you, schedule a consultation with our Australian trained & registered chiropractors.
Find out more about Dr Richard Kissun.
Kissun Chiropractic is a trusted and leading chiropractic clinic in Singapore offering affordable and effective treatments for all ages in the community. We are experienced in treating routine and complex neuromusculoskeletal conditions such as headaches, neck, shoulder and backaches, osteoarthritis, scoliosis, sciatica, pregnancy aches and pains, sports injuries, performing ergonomic assessments and postural checks. Patients’ conditions are managed through natural, safe, non-invasive, drug and surgery free treatments, relying on the bodies’ inherent recuperative functions. Treatment plans are customised to patients’ specific needs and preferences.