Many wake up with pain in their lower back, assuming it was because of stress or maybe a workout. But imagine thinking your backache comes from something as simple as how you sleep. While most of us focus on the hours we put into bed, not many of us think that our sleeping position could be the silent contributor to back pain. People’s way of sleeping and their attitude towards it can cause lower back pain. Whether you are afflicted with an Orthopaedic condition or just simple discomfort, your sleeping position will make all the difference in the world. Following are five shocking ways your sleeping position may be causing your back pain:
1. Sleeping on Your Stomach Can Strain Your Spine
Sleeping on the stomach can be very comfortable, but it might be a major cause of lower back pain. This position can cause your spine to take an unnatural alignment, leading to muscle and ligament strain in the lower back, which results in discomfort and pain.
- Neutral Spine Disruption: The natural curve of your lower back tends to flatten, potentially increasing pressure on your spine.
- Neck Strain: Turning your head to the side while sleeping on your stomach can add strain to your neck, worsening the problem.
If adjusting your sleep position is challenging, placing a pillow under your pelvis and lower abdomen may help reduce pressure on your spine and maintain a better spinal alignment.
2. Sleeping in the Foetal Position Can Put Stress on Your Lower Back
Many people like sleeping in the fetal position, curling up on your side with your knees bent towards your chest. But this highly popular sleep posture can also over-strain the lower back. Even though it might help to take some of the pressure off the disks in your spine, curling too much will limit mobility and flatten out the natural curve of your lower back, leading to stiff aching upon waking.
3. Sleeping on Your Back Without Support Can Lead to Lower Back Pain
If you sleep on your back, it may put undue pressure on your lower spine and cause pain if not adequately supported. During this sleeping position, there may be no appropriate support to the normal curve in the lower part of the spine. As a result, the lower back could sink deep into the mattress with strained muscles and ligaments.
This can also eventually lead to your lower back becoming misaligned, especially if you sleep on a mattress that is too soft or lacks proper support. To help alleviate back pain, try sleeping with a pillow under your knees to take some of the pressure off the muscles of your lower back, maintain the natural curve of your lower spine, and consider physiotherapy for lower back pain if the issue persists.
4. Poor Alignment When Sleeping on Your Side Can Be the Cause of Discomfort
Sleeping on your side can also cause lower back pain if your body isn’t properly aligned. When the top leg isn’t well-supported, it pulls on the spine, leading to misalignment and resulting in muscle tension and lower back pain. Incorrect support can cause the hips to tilt, which may aggravate lower back pain over time.
- Pillow Placement: To avoid lower back pain while side sleeping, place a firm pillow between your knees. This will help keep your hips, pelvis, and spine in better alignment and reduce strain on your lower back.
- Head Pillow Alignment: Ensure your head pillow maintains a neutral position for your neck and spine, preventing excessive bending and contributing to overall spinal alignment.
5. Twisting Your Spine While You Sleep Gives Rise to Lower Back Pain
Many of us unknowingly twist and turn during our sleep. However, twisting your spine can put unnecessary stress on the muscles and ligaments of your lower back. One twists the body with one leg bent and the other straightened. When one lies to the side and stretches one leg while bending the other. Misplace your spine with these positions, putting more pressure on the lower back.
To prevent this, try maintaining a straight alignment in your spine while sleeping. Putting pillows around and under your body can help keep your spine neutral and prevent its twisting during sleep. A pillow between your knees while side-sleeping, or under your legs for back-sleeping, can aid alignment.
Conclusion
Your sleeping position is a critical determinant of your spinal health and lower back pain. It is in a stomach sleeping position, back, or to the side; how you position the body while sleeping dictates whether the lower back is helped or hurt. Minor adjustments through supporting pillows and correct alignment of the spine go a long way in reducing lower back pain. If the pain does not get any better, one must consult a physiotherapist for lower back pain. He will offer individual advice on how to get through it. Taking care of sleeping posture can be the answer to waking up pain-free and making the day much more wonderful.
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