How you sleep plays an important role in managing back pain, as certain positions place more strain on the back than others. Generally, back sleeping and supported side sleeping are regarded as most ergonomic, while stomach sleeping tends to be most associated with pain.
Whichever position you prefer, here are some tips for staying comfortable.
- Reclining may be beneficial for your back because it creates an angle between your thighs and trunk. This angle helps to reduce the pressuer on your spine.
- Disc herniation happens when part of a disc pushes out of its normal space.
Curling your torso into a fetal position opens the space between vertebrae.
- Sleep on your side with a pillow between your knees.
The pillow will keep your hips, pelvis and spine in better allignment.
Alignment is key
Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.
Tips to reduce lower back pain
- Dont twist your back or make rapid jerking motions
- Get in bed by sitting on the edge of the matress. Supporting yourself with your hands, bend your knees and lay on your side. Then adjust your position as needed.
- Get out of bed by rolling on your side (facing the edge of the matress) and bend in your knees. Supporting yourself with your hands, carefully swing your legs to the floor and stand up straight. Get up from the seated position.
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