Sleeping Positions to Reduce Back Pain

Are you sleeping with the correct sleep posture? If not it could make you more tired and give you back problems!

The average person sleeps 9 hours a day and if you live for approximately 60 years this is an around 197100 hours. Which means we spend around 1/3 of our lives in bed sleeping. So, its very important to make sure you are sleeping in a safe and comfortable position. The position you sleep in can have a major effect on your posture and physical health. “Sleep ergonomics” is our postures and positions during sleep. They either help us rest in safe mechanical positions for joints or if not using the correct posture they stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping position matters. Poor quality sleep is proven to negatively affect health.

Sleeping Positions to Reduce Back Pain

Sleeping in the correct positions can take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that’s how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance.

Try not to put weight on your arms. This causes circulation problems and a pins-and needles sensation. Instead, try crossing them in a braced position. If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support.

Be aware that sleeping on your stomach is generally bad for your back unless you have sleep apnea or are extremely overweight. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen for support. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

If you have back and neck problems or any other muscular pain and would like help contact us, we have qualified Osteopath and massage therapists who can provide the best treatment plan to help correct your problem and reduce your pain. Call 6327.8545 to book an appointment. Or visit our website:


Posted on December 3, 2012, in Uncategorized and tagged , , , , , , , . Bookmark the permalink. Leave a comment.

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