March 04, 2019

If you’re part of the 80% of Americans who suffer from back pain, this blogs for you! There are many reasons why people experience pain and one is due to poor sleep conditions. The wrong sleeping position or mattress can also be the culprit of bad back pain. With this comes stress upon your spine and joints, leading to anything but a good night’s rest. However, there are some things you can do to put back pain to sleep for good…

Sleep Positions
Sleep positions are how your body falls naturally throughout the night, but one way can be better than the other when it comes to overall spinal support and body health. There are three main positions and each one plays a role in our sleep support:

  • Back Sleepers: If you are a back sleeper, you’re already supporting your body correctly. Sleeping on your back allows your spine to fall into its natural state and stay straight throughout the night. Your head and neck also stay in alignment, which is often a pain culprit in other positions.
  • Side Sleepers: Depending on which way you sleep, there are different advantages to being a side sleeper. Left side sleepers increase blood circulation throughout the body whereas right side sleepers open up lung function. Either way, both sides elongate the spine, which helps with back pain.
  • Stomach Sleepers: The worst position for back and joint pain is sleeping on your stomach. Stomach sleeping doesn’t support the spine, plus you have to turn your head to the side, causing a part of your neck to be out of alignment through the night.

There are certain adjustments you can make to ensure your sleep position is putting your spine in proper alignment. For example, side sleepers should keep their knees slightly bent. Those who prefer to sleep on their back should keep a pillow under their knees. Stomach sleepers should use a soft pillow to try and keep their neck aligned with their spine.

Pillow Choices
The right pillow is essential in keeping the neck and back aligned, playing a big role in our overall sleep quality and pain relief. When we use the wrong pillow, we are not giving our bodies the appropriate positional support. The way our head and neck rest can greatly affect the spine so choosing the correct pillow is a must. Learn more here.

Best Type of Bedding
The correct sleeping posture is a good first step but it needs to be supported with the right bedding. A firm mattress generally provides more support while a softer one may cause your spine to fall out of alignment. No matter what type of mattress you have, it’s important to make sure that your pillow provides proper support. Check out our guide to determine the best pillow for your sleep style.

Exercises to Relieve Pain
In addition to selecting the right bedding and sleep position, exercise can also be helpful in relieving pain. Stretching and yoga (we suggest the child’s and cobra pose) are two great methods to relieve both tension and back pain.

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