Tips To Avoid Back Pain After Sleeping

Posture is not only limited to finding the correct way to sit at your desk at work or holding yourself upright while standing. There is also what we call sleep posture, which is as important as your daytime posture.

Sleeping in an unusual position can leave you with back pain that can affect your daily life. Instead of helping you relax, sleeping may cause a mess with your spine and neck, thus leaving you in terrible pain. If you are one of those who are experiencing problems, like a backache, after sleeping, then you may want to check what position is best for your back when you catch some shut-eye.

Follow The Tips Listed Below To Avoid Back Pain After Sleeping

Lie On Your Back

Sleeping on your back is the recommended position for your spine. It keeps your spine, neck, and head resting in a neutral position. Thereby, you should consider yourself lucky if you are one of those people who sleep on their back.

If You Can’t Lie On The Back, Just Pick A Side

You can lie on your side if you can’t manage to sleep on your back. In this position, your spine is elongated, with the legs and torso more or less straight. This means that there is minimal pressure on your spine and the less possibility of having back or neck pain.

Say No To The Fetal Position And Sleeping On Your Tummy

Because your spine isn’t neutral, the fetal position and sleeping on your stomach can possibly cause you back or joint pain. This position places unnecessary pressure on the hips, spine, and muscles.

Use The Pillow Properly

A pillow can help prevent back pain. For instance, if you have been a tummy sleeper for decades, it’s hard to switch to sleeping prone on your back overnight. Fortunately, you can simply place a pillow below your lower abdomen to align your spine. Also, a pillow between your knees can also be of help if you lie on your side and need to further ease pressure on your back.

Choose A Mattress Of Medium Firmness

Sleeping on a poorly padded mattress could end you up with a back problem. Make sure that your mattress is of medium firmness in order to keep the curving of your spine minimal, thus reducing strain and stress on specific parts of your spine.

Get Out Of Bed Correctly

The way you get out of bed is one aspect of sleeping and posture we often overlook. How you sit up and emerge from the lying down position to standing can strain your back if you aren’t careful. Here are the pointers you should always put in mind:

  1. Roll on to either side and slowly push up with your hands as you swing your legs off the side of the bed.
  2. Avoid any kind of jerky or rapid motion. Just be slow and gentle in your movement.
  3. As you get off the bed, avoid bending forward from your waist because it could injure your back.