the-worst-and-best-sleeping-positions-for-back-painThere’s a reason why more and more people seek the help of a low back pain chiropractic doctor in MI. Back pain has become a fact of life for a lot of us. Many people suffer from back pain, particularly those whose jobs require long hours of standing or sitting, or repetitive bending and lifting. There are several possible reasons why we experience back pain. They can be due to muscle strains, accidents, sporting injuries, or a result of bad habits.

Conditions Related to Back Pain

Back pain can also stem from the following:

  • A ruptured or bulging disc
  • Osteoporosis
  • Arthritis
  • Scoliosis an abnormal curvature of the spine
  • Spondylitis inflammation of the spinal joints

Back Pain Symptoms

Regardless of the cause, back pain sufferers commonly experience similar symptoms, such as the following:

  • Chronic achiness or stiffness in the spine area from the neck to the tailbone
  • Inability to stand up straight without feeling pain in the lower back 
  • Sharp pain in the upper or lower back and neck, often after doing strenuous activity or lifting a heavy object
  • Radiating pain that begins from the lower back and spreads into the buttocks and down the back of the leg 
  • Achiness in the middle or lower back that worsens after sitting or standing for extended periods


How to Get Better Sleep When You Have Back Pain

The American Chiropractic Association reported that as many as 31 million people in the United States suffer from low back pain at any given time. This number is rapidly growing due to the prevalence of desk jobs and the sedentary lifestyle we live. 

While getting a good night’s rest seems like a perfect opportunity to achieve relief, this isn’t necessarily true. Laying down in bed may make your back pain worse. According to Joseph McNamara, a chiropractic neurologist, our joints stiffen at night due to inactivity and poor circulation. As a result, it’s possible to have more pain at night. 

The cause of back pain is unique for every individual. That said, there is no single answer for how to sleep better that will work perfectly for everyone. How should you sleep to relieve your back pain? It is essential to keep your spine in neutral alignment to relieve pressure, pain, and stiffness. Here are the worst and best sleeping positions if you have back pain. 


Worst Position: Sleeping on Your Stomach

This is the worst position to sleep in, especially if you have back and neck pain. Sleeping on your stomach puts most of your weight in the middle of your body. It flattens the natural curve of your spine and strains your neck as it is turned to one side. It also hyperextends your spine, irritating or inflaming it even further, making your back pain worse. Stomach sleeping is not good in any way, and we highly suggest trying to sleep in a different position. If you cannot, you should use a thin pillow next to you and rotate slightly to your side to relieve your discomfort.


Good Position: Sleeping on Your Side

Pregnant women are advised to sleep on their side with a pillow between their knees. Everyone can also benefit from this. Use a pillow that is thin enough not to feel bulky between your knees, yet big enough to keep you from rolling onto your stomach. The pillow below your head should also be thicker and firmer. It should take up the distance from your ear to the bed. Make sure to keep your neck in a neutral position.


Best Position: Sleeping on Your Back

This is considered the best sleeping position, but be sure to place a pillow or foam wedge under your knees to allow your low back to relax. Without the pillow, sleeping on your back can put pressure on the discs of your lower back and flatten out the natural curve of your spine. If you have stenosis or an anteriorly rotated pelvis, this can hugely benefit you. Also, keep in mind the importance of pillow height for your head. Your pillow should be fairly flat, providing just enough cushion to keep the natural curve at the back of your neck. The wrong pillow can bring neck and shoulder pain, numbness in the arms, and headaches. Try putting a little rolled up towel or a half-moon pillow beneath your neck to achieve positive results.


More Sleeping Tips to Reduce Back Pain

Before going to bed, take a warm bath or drink sleepy-time tea to relax your self. You can also apply heating pads to your back muscles to eliminate tension. However, use an ice pack if you have an acute back injury as heat can aggravate inflammation.


Say “Good Night” to Your Back Pain Naturally

In many cases, a misalignment in the bones of the upper cervical spine is causing our back pain. Upper cervical chiropractic can correct this by performing a very gentle adjustment that does not pop or crack the spine. Rather, it moves the bones back into position naturally and helps them stay in place longer. Visit us here at Balanced Living Chiropractic in Rochester Hills, Michigan so we can assist you with your backache. Our goal is for all our patients to be free from back pain or any other painful conditions.


To schedule a complimentary NUCCA consultation, call 248-831-0729 or just click the button below.

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