One of the most frustrating things about getting older is waking up in pain from simply having slept badly the night before. It is a common ailment for many people, and while for some it can stem from an old injury or other pre-existing medical conditions, for most of us it simply comes down to bad sleeping habits. By making some changes to your sleeping habits, you may be able to alleviate your neck pain, and back pain to help you have a better night’s sleep.
Avoid sleeping on your stomach
Bad news for stomach sleepers; many health experts recommend against sleeping in this position for a wide range of reasons, one of the main ones being to avoid neck and back pain.
The reason for this being that sleeping on your stomach can put excess stress on your vertebrae which can contribute to pain in your neck and back, as well as in this position you have to twist your neck to keep your head on its side, which can put pressure on your nerves.
However, if you find it difficult to stop sleeping on your stomach, you can lessen some of these issues by placing a thin pillow underneath your hips and stomach to improve the alignment of your spine.
Optimum sleeping positions to avoid neck and back pain
The position that you sleep in is very strongly related to your quality of sleep. If you are suffering from neck or back pain, the best positions for sleep are on your back or side.
Sleeping on your side is one of the best ways to keep your head neutral and supported. When sleeping on your side, placing a thin pillow between your knees may help to keep your hips aligned, to help avoid lower back pain.
Alternatively, sleeping on your back helps to maintain your spine’s natural curves, and distributes the weight of your body along the entire spine. You can further optimise this sleeping position by placing a pillow under your knees to help keep the natural curve of your spine as you sleep.
Improve your sleep quality
Tossing and turning in your sleep, and sudden jerking movements while you are asleep can often cause pain when you wake up. To ensure a better sleep, try to have set times when you go to bed and wake up so that your body gets into the habit.
Also try to avoid screens before bed; your phone emits blue light and past studies have suggested that exposure to blue light can inhibit sleep by delaying your body’s release of melatonin.
Upgrade your pillow
If your pillow doesn’t support your head and neck properly, it can create tension in your neck muscles, and cause neck and back pain. Your choice of pillow also needs to be suited to the way that you sleep.
A low profile pillow is best if you sleep on your back to help maintain the correct curvature of your spine. If you sleep on your side and are under 6 feet tall, a medium profile pillow will help to properly support your spine and neck as you sleep.
For side sleepers over 6 feet tall, a high profile pillow will provide optimum spinal alignment to help you get a better night's sleep and wake up pain-free in the morning.
At Spinaleze, we want everyone to be able to enjoy a great night’s sleep, so by following these tips, you should begin to enjoy a more restful night’s sleep and wake up without neck and back pain.
Our patented and innovative pillow designs help everyone to get a better night’s sleep, by providing optimal spinal support as well as luxurious comfort. Browse our range of Spinaleze pillows today, or visit us in-store to test our pillows in person.
This article should be used for informative purposes only and is not a substitute for a consultation with a health specialist.
