Good sleeping position for your back

There are many good sleeping positions for the back to help relieve back pain while sleeping. Specifically:

The right mattress will help you wake up feeling comfortable and without back pain or soreness. You should choose a mattress that supports the natural curves of the spine and creates a comfortable feeling when sleeping. Consider replacing your mattress every 6 to 8 years. If you have back problems, choose the best mattress for your current back condition. A mattress that is too soft will cause your spine to sag, leading to back pain while sleeping.

Instead of not using pillows at all, people who sleep on their stomachs can try using a very thin pillow to relieve pressure on their necks. Side sleepers should choose a firm, deep pillow to help support their head and close the gap between the ears and shoulders. People who sleep on their back should use a thin pillow to prevent their head from being raised too high. Memory foam pillows or pillows with a thicker bottom and thinner middle will support the neck and help keep it aligned. Sleeping with another pillow under the knees can help relieve pressure on the lower back. Depending on the medical condition, choose the right pillow. For example, people with cervical spondylosis should choose infrared pillows or young latex pillows.

Pillows aren't just for the head and neck. Depending on your sleeping position, extra pillows can help keep the spine in the proper position. The right headrest supports the natural curve of the neck and provides comfort. Pillows that are too high can cause strain in the back, neck, and shoulders. Choose a suitable pillow that helps keep your neck in line with your chest and back.

A good sleeping position for your back is one that keeps your ears, shoulders and hips in alignment:
If you sleep on your back, a small pillow under your knees will relieve pressure on the spine and support the natural curve. nature of the back, helping to avoid back pain while sleeping. The right headrest supports the head, the natural curve of the neck and shoulders. Sleeping on your stomach can put pressure on your back as the spine can get out of position. Placing a flat pillow under the abdomen and pelvic area can help keep the spine in better alignment. In addition, you should put a pillow for your head to be flat or sleep without raising the pillow. If you sleep on your side, it's best to sleep on your left side. Placing a firm pillow between your knees will prevent your upper legs from pulling your spine out of alignment and reduce pressure on your hips and lower back. Thereby helping to align the spine more effectively. Pull your knees up slightly towards your chest. The head pillow should keep the spine straight. A rolled towel or a small pillow under the waist can also help provide better spine support. Insert pillows into the gaps between your body and the mattress. When turning in bed, do not twist or bend only at the waist. Instead, rotate your entire body as a block. Squeeze your stomach in and squeeze, and bend your knees toward your chest as you roll. Keep your ears, shoulders, and hips aligned when turning as well as when sleeping. Choosing the right pillow can help improve sleep. In short, good posture applies not only to sitting and standing, but good sleeping posture for the back is also very important. If sleeping on your stomach, place a pillow under your belly and pelvis to help keep your spine neutral. Place a pillow under your knees when you lie on your back or between your knees when you lie on your side. Besides using pillows according to sleeping positions, choosing the right pillow and mattress type also helps prevent back pain when sleeping.

Reference source: urmc.rochester.edu