The phone alarm is blaring out loud unapologetically, welcoming you into the other cockcrow, your eyes open reluctantly, expanding consciousness, you realize it's the sun shining so bright too soon. You creak out of your bed slowly but OUCH!!! Are back joints hurting more than ever? Are you one of those who start their day with Tylenol?
Don't worry; you are not alone. According to the Australian Institute of Health and Welfare, around 90% of Aussie's experience back pain. The studies state other stats of 59% of those people with back pain experiencing difficulty in sleeping.
This article will surely help you learn how to reduce back pain and, most importantly, help you sleep well.
Best Sleeping Positions to Reduce back pain:
A wrong position in bed can wreak havoc on your back, and a sleeping position could be the biggest culprit for your back pain. The good thing is that sleeping positions are as effective as a painkiller in relieving lower back pain while you are sleeping. The key to having a good night's sleep is proper alignment and position. Let's discuss it further.
Sleep on Your Back:
Sleeping on your back is one of the helpful pieces of advice you may get to reduce your back pain while sleeping. All you aim to achieve in this position is the right balance and weight distribution. Place a rolled-up towel under your lower back for added support, and a pillow under your knees will help you ace this position and hibernate peacefully.
Sleep On Your Side:
If you are a comfortable side sleeper, try shifting your legs closer to your chest and placing a pillow between them to change the strain off the back to divide weight. It will align your lower spine with your hips preventing direct pressure on your pelvis. Add up a firm head pillow to lift your head, aligning with your shoulders.
Use a Wedge and Waist Pillow:
A waist pillow, also commonly known as a lumbar support pillow, aids alignment between your ribs and pelvis for maintaining upper and lower back support. It fits perfectly between your lower back and the bed, improving curvature.
However, Wedge pillows add just enough elevation to the posture for a well-rested sleep, also help in improving blood circulation. Wedge pillows come in handy for pregnant ladies keeping neck and back pain at bay.
Ramp up your Pillow game:
To reduce Back Pain-choose your Pillows wisely depending on your sleeping position and comfort. The firmness and the thickness can vary. Thinner pillows are best recommended for Back sleepers to prevent the head from being pushed too far forward. The best is a firmer pillow to fill in the space between the shoulder and the ear for side sleepers. For those wanting an advanced pillow strategy, invest in a pad with extra thickness in the bottom third, which will help cradle your neck. Australians top favourites are the memory pillows available commonly at stores.
The Role of Your Mattress/ Be mindful of the Mattress Support:
Your sleeping posture and Mattress condition play a vital role in aggravating the underlying health condition of the spine. Be aware of the steps on how to buy a bed and signs indicating to change your mattress. So don't hesitate to go on a Test Drive while choosing the right kind of mattress more aligned with your back needs.
In one study, nearly 63% of people reported significant improvements in low back pain after switching to a new sleep system. It's a myth about firm mattresses; the more firm the bed, the better you sleep. Be mindful if you're looking to reduce your back pain, a tough mattress may exacerbate your back problems. However, it is highly recommended to take an expert’s advice before choosing any of the above-mentioned solutions. A visit to an orthopedic doctor will be helpful in picking the right pillow and mattress to fix the spine.
However, you don't want to go too far in the other direction. A soft mattress might not provide the support your joints and spine may need to keep their alignment intact either.
The proper position cradling pressure points aligned with the spine and a good night sleep repairs your body and keeps you more alert the next day.