Pillows, Mattresses and More—Top Tips to Ease Back Pain while Sleeping

You may not often think about your spine while you lie in bed, but your sleep posture is a critical factor in whether or not you experience back pain in the morning. Certain sleep positions can prevent the stress that can harm a sensitive back, so when it’s time to turn in for the night, try to sleep in these positions if you can.

For back sleepers:

The key always is to keep your spine in neutral position, and for back sleepers, this can mean putting a pillow both at the neck and knees.  For the neck pillow, it’s important to not keep it positioned at the head and neck and not let it go down to the shoulders, as this can put the spine in an awkward position. The pillow at your knees is intended to maintain the natural curve of your lower back as you sleep. You might want to put a very thin pillow under your lower back for added support.

For side sleepers:

There is evidence to suggest that side sleepers who don’t support their spine properly as they sleep can experience pain, muscle imbalance and possibly scoliosis as they grow older (1). To keep the spine neutral, place a pillow between your knees and draw your knees up slightly to keep spine, pelvis and hips aligned. As well, fill the space between the neck and mattress with a pillow.

For stomach sleepers

Stomach sleepers can reduce the strain on their backs by placing a pillow under the stomach area. There’s usually no need to place a pillow under the head and neck, but you can do so if that’s your preference, just make sure the pillow is not too thick as to put too much strain on your back.

The role of the mattress

Aside from the proper sleeping position, choosing the right mattress can help ease lower back pain. Proper support from a mattresses reinforces good sleeping posture, thereby keeping the spine in alignment and allowing the back to really rest and rejuvenate during the night. If your old mattress is sagging in certain areas and is no longer comfortable, it may be time to purchase a new one.

Quality mattresses in Sacramento

When it comes to quality mattresses for sale, Sacramento homeowners know that they can trust established mattress suppliers such as The Healthy Bed Store to have the best choices in stock.

Sources:

(Slide show: Sleeping positions that reduce back pain, MayoClinic.org)