Are you regularly suffering from a stiff neck or lower back pain after sleeping? If this is the case, it’s time to assess your sleeping position and pillow, as these might be the culprits contributing to your discomfort.
A good night’s sleep is vital to our overall health, productivity, and well-being. However, a bad sleeping position can lead to various health issues, including back pain, neck discomfort, sleep apnea and headaches
So, what is a bad sleeping position?
Sleeping on your stomach is considered the worst position as it flattens the natural curve of your spine, leading to lower back pain. When lying this way, your neck is twisted to one side for several hours, causing neck issues and discomfort.
If you’re a side sleeper, you may not be entirely in the clear either. Side sleeper back pain is common from maintaining this position throughout the night. When your body’s midsection sinks into the mattress, it can twist your spine and cause discomfort from sleeping on the side. It’s best to place a pillow between your knees to reduce this rotation.
Sleeping on your back with a thin pillow to support the natural curvature of your spine is usually recommended.
What About Stomach Sleepers?
Lower back pain from sleeping can also be caused by lying on your stomach, and in fact, this position is not recommended at all.
However, if you can’t avoid it, opt for a very thin pillow or no pillow at all to keep your neck as flat as possible. Some people even find it helpful to place a pillow under their stomach to help maintain the spine’s natural curve.
Your bad sleeping position or an inadequate pillow could cause your discomfort, so it’s important to assess whether this is the case. If it is, looking at your sleep habits is the first step to returning to a pain-free lifestyle.
Remember, everyone is different, and there’s no one-size-fits-all solution. Finding the most comfortable sleeping position and the right pillow for you might take some trial and error. But once you do, you’ll be on your way to achieving a sound and rejuvenating sleep, waking up without the unnecessary aches and pains.
Need help assessing whether pain from sleeping on your side or stomach is the cause of your symptoms? Book an appointment at The Backstory for chiropractic care that’s personalised for you.
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Scott Leabeater - Principal Chiropractor
Most people come in because they're in pain. Some have just hurt themselves, some have seen other practitioners without success, and some have just moved to the area. Either way, they want to understand why it hurts, and they want to fix it.
When new patients come in, we discuss how the pain started and what it's stopping you doing. I examine the injury and anything nearby that might be contributing, then explain what I think is happening in plain English, including how long it should take to settle. Unless you need a scan first, treatment starts that day.
Since opening The Backstory in Caringbah in 2017, I've treated everyone from local office workers to Olympic athletes. The approach is the same for all of them: take the time, find the cause, and give you a plan you can actually stick to.
Bachelor of Chiropractic Science and Master of Chiropractic, Macquarie University · International Sports Chiropractic Certification · SOT · GEMT
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