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Best position to sleep11/9/2022 ![]() ![]() ![]() Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. Your discs are soft cushions between the vertebrae in your spine. Remember to switch sides from time to time to prevent any imbalances.Tuck your knees toward your chest and gently curl your torso toward your knees.Lay on your back and then roll over gently onto your side.If you have a herniated disc, you may want to try sleeping on your side curled in a fetal position: The pillow will keep your hips, pelvis, and spine in better alignment.Ģ. It’s using the pillow between your knees that’s the trick. Sleeping on your side alone won’t make you feel better. ![]() Doing so many cause issues like muscle imbalance and even scoliosis. Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.If lying flat on your back feels uncomfortable, try shifting over to your side: Sleep on your side with a pillow between your knees Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better night’s rest.ġ. Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits. What’s even more interesting is that most back pain isn’t caused by serious medical conditions, like cancer or arthritis. The Global Burden of Disease study named lower back pain the leading cause of disability across the globe. Continue reading below for more information on the best sleeping positions for lower back pain, alignment tips, and more.ĭo you deal with lower back pain? You’re not alone. Sleep position modifications and other changes to day-to-day routines can help manage and prevent back pain while promoting restful sleep. When it comes to this topic, Information on the internet can be misleading, so we’ve broken down the best sleeping positions and their benefits so you do not have to decipher fact from fiction. If you are having trouble sleeping or suffering from any of the conditions discussed, consult your doctor and arrange a sleep study and specialist appointment.The best sleeping positions to help with lower back pain may surprise you. Many are limited by back or hip pain which may mean they cannot maintain a specific position throughout a whole night. There is not really a ‘best’ position to sleep in as it depends if you have any other conditions. Positioning devices are also available in the market to purchase which include a sleeping shirt as described above, or a belt with air filled pillows which you wear to prevent easily rolling over. More drastic is to sew a tennis ball or two into the side or back of your shirt so that if you roll over onto the ball, the discomfort should help you roll back over to the desired position. A common practice is to place a pillow on either side of you to help prop you up and stopping you from rolling over so easily. Training yourself to maintain a certain position can also be achieved. For others who have the condition, severity of sleep apnoea may be worse so sleeping supine may not be for those sufferers if left untreated. Some people may start snoring and even stop breathing when lying on their back which are the signs and symptoms of sleep apnoea. Sleeping supine however can be detrimental if you suffer from sleep apnoea. The supine position can also assist some sufferers of heartburn as the head is typically more elevated than the chest when lying on your back, preventing the rising of stomach acids. For these people, sleeping in the supine position (on your back) is the best position as it leaves the head and neck in a neutral position. While most people will adjust their sleeping positions during the night automatically there can be some benefits to trying to maintain a certain position depending on circumstances.įor instance, many people suffer head and neck pain. People sleep in all different positions, many on their front, others on their side and some toss and turn all night. The Wesley Hospital Pulmonary Rehabilitation. ![]()
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