If you suffer from neck, back or shoulder pain, sleeping may not be comfortable. However, with good guidance, you can control such problems. The aim is to alleviate the body pains and even avoid additional damage.
You should adapt sleeping positions or habits that will improve your condition. You should practice these positions daily for effectiveness.
Sleeping Positions for Back Pain
Osteoarthritis, Sciatica, Spinal stenosis, degenerative disc disease and cervicalgia are some factors that cause of back pain. Before you adopt any sleeping position, you should first know the cause of the pain. If you have back pains, you should adopt a sleeping position that will not put much pressure on your spine.
- Supine Position
Sleep on your back while bending your knees slightly upwards. Place a pillow underneath your knees; it helps you to maintain the position.
If you suffer from sciatica and lower back pain, you may find this position a bit challenging. You can try placing a pillow under the small of your back.
- Side Lying
Most doctor and experts consider side lying as the best position for those with severe back pains. This position helps to maintain your spine in a proper alignment. If you choose to sleep on your side, you need two pillows. One pillow should be placed under the waist and the other between the knees.
Also, you can place a pillow between your knees. The pillow will help to keep the pelvis and spine in a proper alignment. Your knees will also be more comfortable. Avoid curling yourself up much since your spine should maintain a neutral alignment.
- Prone Lying
Prone lying involves lying on your stomach. When you sleep in this position, your back is forced to arch towards the stomach by gravity. However, if you suffer from low back pain, this position may not be pleasing. It is advisable to add a pillow beneath your stomach to prevent much pain.
Sleeping Positions for Neck Pain
Disc herniations, arthritis, pinched nerves, and muscle strain are some of the complications that result from unusual neck positions. Other abnormal sleeping postures also trigger neck pain. Mainly neck pains result from bone, ligaments and muscle strains.
The first step to correcting neck pain is adapting a good sleeping or resting position. Essentially, sleeping should help your back and neck to relax and alleviate it from tension. Thus, it is vital to study various postures on how to ensure good neck and spine alignment.
- Supine Position
Supine position is a perfect sleeping position for those who suffer from neck pain. This posture adapts to the normal curvature of your spine. When you sleep on this posture, you should support the neck and head with a pillow. The lower back area should also be supported with a pillow.
- Side Sleeping Position
Most doctors recommend this position for neck pains. But this posture requires additional support. You should put a pillow between the knees. You will not need lumbar pillows if you place a pillow between the knees.
You should avoid raising arms under or over the head. It may put unnecessary tension on the shoulders and neck.
- Prone Position
Although some people still sleep on their stomach when they have back pains, it is advisable to avoid this position. It increases chances of exasperating neck and lower pains. But if you are used to sleeping on this posture, you may have challenges adopting a different style. In that case, you can work to improve the style to suit your sleeping needs. Place a pillow under your neck and head. You can also put another pillow beneath your abdomen.
Sleeping positions for shoulder pains
Finding the best sleeping for shoulder pain may be very challenging since every twist can mean more pain. Sleeping by side is the most recommended posture for shoulder pains. However, sleeping on a shoulder can be a bit challenging. So try rotating your shoulder a little bit forward or backward.
You can use extra pillows for superior support to maintain a cozy posture throughout the night. Always avoid lying on your back if you are experiencing back pains.
If you are suffering from shoulder, neck or back pain, you should adopt a good sleeping posture. These best sleeping postures will help you alleviate the pain and also enhance the healing process.
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