Simple changes in your sleeping posture could cure your morning back pain
Most of us have woken up in the morning to a most unwelcome guest – a pronounced back pain. But small modifications to your sleeping posture could solve the problem.
First things first
There are numerous possible culprits for morning back pain, but if it persists despite your best efforts to correct your sleeping position, consulting a doctor or specialist is a necessity. Unfortunately, morning back pain may indicate a deeper problem that requires medical attention.
Sleeping position, mattress and pillow
With that said, common causes for the morning discomfort include: a sleeping posture that doesn’t align your spine in the correct manner; a mattress that, being either too firm, too soft or has collapsed due to age, doesn’t support the length of your spine (especially your lower back), and; a pillow that is either too thick or too soft to offer proper support to the cervical region of your spine (i.e. your neck).
So, in addition to finding a good mattress (memory foam, for example, has the advantage of hugging the contours of your entire body, and thereby offers support) and a firm pillow with the appropriate thickness for your neck, developing a recommended sleeping posture could produce great results.
1. Try not to sleep on your stomach
- Many of us find this position comfortable when falling asleep, but it really isn’t great for your back. There are two central problems: firstly, this position flattens out the natural curvature of your lumbar spine (lower back) which puts strain on the surrounding muscles.
- Secondly, your neck is rotated which also places strain on muscles in the area. If you have to sleep on your stomach, place a pillow under your belly.
2. Sleeping on your side
- This position is favoured over sleeping on your stomach despite the fact that your body weight is concentrated over a relatively small area. Memory foam should offer support along the length of your spine, but two interventions may help further reduce the possibility of morning pain.
- A pillow between the knees should keep your spine, hips and pelvis in alignment. A small rolled towel or small pillow can also be placed between the area just above your hips and the mattress if there’s a gap between the two.
3. Sleeping on your back
- This posture spreads the weight of your body over a large area and therefore avoids placing too much strain on sensitive pressure points.
- To achieve best results, place a pillow under your knees (this puts the spine in a “neutral” alignment and allows it to curve naturally). A rolled towel or small pillow placed under your lumbar region could provide even more support.
Again, if the pain persists despite a committed effort to changing your sleeping position, consult a medical professional as it may be a symptom of an underlying condition that needs treatment.
