Sleep is essential because it refreshes and rejuvenates the body. However, sleeping in the wrong position can cause spinal misalignment, which can lead to severe back pain. If you sleep in one position the whole night, it puts your spine out of line, and you will start experiencing discomfort and pain. This article will discuss the best or worst sleeping positions for spinal health and how to place a pillow for better sleep.
What is a common cause of back pain?
The most common cause of back pain is the pillow. A good pillow gives support when applying pressure to the body and conforming to the shape of the body. The right pillow reduces the onset of back pain. Whether you sleep on your back or left/right side, proper pillow placement can contribute to reducing back pain.
Which are the best sleeping positions?
There are a variety of sleeping positions, but only a few are best for your spinal health. They include:
- On your side: Sleeping on your side is good for the back, however, make sure you align your knees with your back when you sleep in this position. Try putting a pillow between your knees as it will keep your pelvis in line with your spine while sleeping.
- Flat on the back: This is considered the best sleeping position for your back. It keeps the spine aligned with your whole body. Avoid sleeping on a pile of pillows as they put your neck in a stressing angle and can lead to back pain.
Worst Sleeping Positions
These are the worst sleeping position that can lead to chronic back pain.
- Fetal position: The fetal position puts the spine in a bent position and causes muscles to tense up during your sleep.
- Face down: Sleeping on the stomach puts pressure on the lower back because your back is compressed all night. This position puts the spine in an incredibly twisted position all night.
- One leg higher: Sleeping with one leg bent and another straight twist the spine and pelvis putting unnecessary strain on your back.
Keeping in mind that sleeping with a pillow between your legs while on your side or sleeping with just one pillow or no pillow at all, while on your back keeps your spine in line and prevents you from straining your back. It’s the best way to prevent or manage back pain during the night.