Your sleeping posture can be just as fundamental to your spine health as your standing and sitting postures. Folks who suffer from frequent backaches, a stiff neck, morning headaches, or other common postural complaints, will find that a few minor adjustments to their mattress, pillows, and sleep environment can make a world of difference. If you’re waking up each morning less refreshed and more depleted, consider these few changes. You may find with just a couple of small changes, you can significantly improve your mobility and ease your back pain.
Position Joints in Neutral Alignment
Sleep positions play a critical role in neutralizing your joints. Regardless of how you position your body in your sleep, you should always prioritize maintaining alignment of your spine.
Use Pillows for Support
Pillows help to support your sleep position by filling the space that has a tendency to displace joints. A proper pillow can help alleviate and even prevent back and neck pain.
Avoid Stomach Sleeping
Stomach sleeping is remarkably stressful on the back and neck. Additionally, stomach sleepers that turn their head to the side to breathe force their necks into prolonged extreme positions, leading to significant spinal strain. Constricted blood flow and compressed nerves are other symptoms related to stomach sleeping.
If you are among the 17% of folks unable to sleep in a position other than on their stomach, consider using a flat pillow to reduce the angling of your neck. Also, consider sleeping with a pillow under the abdomen to relieve pressure from your back.
Renew Physical Therapy is proud to serve Portland-are residents suffering from musculoskeletal injuries. Renew Physical Therapy utilizes several therapeutic modalities to relieve pain and restore pain-free function, as well as patient education to assist people in eliminating the behavioral causes of pain.
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