We all know the phrase “an ounce of prevention can be worth a pound of cure”. This applies even to neck and back pain, even though there are some causes that are not in our control such as age related pain caused by wear and tear of back and neck bones. However there are many things that are under your control to reduce such risk.
One of the things that you may begin with is the way you sleep. Of the twenty four hours, almost eight hours are spent in bed. Many people are not aware that bad posture while sleeping is one the prominent reasons for back and neck pain.
Poor posture during sleep may not only take physical toll, but patient may also suffer emotional upsets as a result of chronic pain. You need to reevaluate your sleeping position if you are waking up daily with back pain. Sleeping in a proper position is the easiest way to fix back pain rather than purchasing a new bed if it is related to poor posture while sleeping.
Simple Ways To Improve Bad Posture While Sleeping
Correcting a bad posture while sleeping will allow you to get a good night sleep as well as it will lessen the strain on your back and neck muscles.Thus you will wake up without pain. Here are some simple and easy tips to correct bad posture while sleeping.
- Mattresses play an important role in maintaining proper curvature of spine as well as core strength of back muscles. Select a firm mattress to sleep on. Too soft or lumpy mattresses can affect spinal alignment. It can compromise with normal curvature of spine. Use a firm mattress instead of soft one. Change your mattress after 5 to 6 years as generally it becomes loose by this time. At an interval of one month turn your mattress on the other side to keep the springs strong. Also change the bottom side to the top side and vice vera after every two months.
- Do not sleep on your stomach as it puts strain on your spine and muscles of back. The curvature of lower spine turns extremely inwards and that may damage the spine vertebra in a long run.
- Sleeping sideways is the best and easiest position to minimize back and neck problem. Place a small pillow in between the knees. It helps to maintain proper curvature of spine. It helps to keep proper alignment of spine and prevents abnormal strain on the curvature of the spine.
- Sleeping on back is another good position to maintain curvature of spine and prevent backache. While sleeping on the back, place a firm pillow below the knee. It helps your back to remain firm and straight. Also use a firm pillow underneath your head. Keep a rolled towel under your neck to support the neck curve.
- When you wake up from the bed, do gentle light exercise to stretch your back muscles. Roll your shoulder and walk for a while slowly as it helps to lessen stiffness of back muscles and at the same time improve your posture during whole day.