When you have a backache, don’t sleep in a careless position. If you are in a wrong position, you might feel stiff and sick when you wake up. So, how does a suitable sleeping position when back pain reduce pain? Here’s the best sleeping position for back pain.
The Right Sleeping Position For Back Pain
1. Sleeping On Your Back
When you have a backache, you should place your spine in a straight position when you sleep. That way, there is no excessive pressure on both the back and neck. Sleeping on your back is the best position for those of you who have back pain. Because the body is in a straight line and the body’s weight is evenly divided.
Unfortunately, only about 8 percent of people sleep in this position. Sleeping on your back is very good and recommended for you, especially those who have problems on the back of the body.
When sleeping, use a small pillow just below the head and neck. Pillows help to keep your spine parallel. Besides being under your head, you can also put a pillow under your knee to support your spine straight and maintain your body’s natural curvature.
2. Sleeping On Your Side With Straight Feet
Besides sleeping on your back, you are also allowed to sleep on your side with your feet straight. This position is also suitable for those of you who suffer from sleep apnea so that the airways remain open. To keep the spine straight, place a small pillow between your legs.
3. Wake Up In Right Position & Slowly
Also, pay attention to your position when you wake up. Do not get up immediately with a bent, fast, and jerking motion because it can make your back much more painful. When back pain, try to get up slowly from the bed by tilting your body to one side.
Then, push your body up using your hands. Swing your feet slowly to the floor so you can stand up and support your weight. Do the same thing when you want to sleep. Don’t slam the body hard on the bed. Lie slowly and gently to prevent the back from getting more painful.
4. Choose Right Mattress
In addition to determining the right sleeping position, you also need to choose the right mattress. Mattresses help to support the body during back pain. Choose a mattress that is not too hard but also not too soft.
A mattress that is too hard can make your sleep uncomfortable, and your body feels more painful when you wake up. While a mattress is too soft will make you sink too deep so that your back and spine will not appear in a straight line.
Sleeping Position To Avoid While Back Pain
1. Avoid Sleeping Face Down Position
Sleeping face down is not only bad for those of you who have back pain but also for other healthy people. This position will provide enormous pressure on the muscles and joints of the spine. Because sleeping face down can forcibly flatten the natural curve of your spine.
Sleeping on your stomach makes you turn your neck to the side throughout the night. This condition can cause neck and upper back pain when you wake up in the morning.
However, if this sleeping position is the only way that you can sleep well, look for ways to reduce the risk. Place a pillow under the pelvis and the lower abdomen. Also, use a pillow under your head so that it doesn’t overload your back.
However, if you use a head pillow, it makes your neck tense and hurt, try not to use it. Again, although this method can help to reduce the risk of pain, try to avoid this sleeping position, and try sleeping on your back or tilted position.