Have you ever woken up with a sore back after sleeping? Sometimes our back pain can come from the mattress, pillows or even the way we sleep. It’s important that when we sleep we are keeping our spine neutral, so we don’t wake up with stiffness or pain. In this post we are going to talk about choosing the right mattress, the right pillow, and the right alignment our bodies should be positioned in when we sleep.
Choosing a Mattress.
You should choose a mattress that provides support for the natural curves of your spine and is comfortable.
If you sleep with a partner, you should have enough space to move into a comfortable sleeping position. Consider replacing your mattress every 9 to 10 years. If you have any back issues, ask your healthcare provider or physical therapist to recommend the type of mattress that would be best for you.
Pillows.
Depending on your sleeping position, additional pillows can help keep your spine stay neutral and support your natural curve of your neck.
It’s important to also think about your neck when finding pillows because if you neck is uncomfortable you back will become uncomfortable as well. Therefore, choosing a pillow that will keep the neck aligned with the chest and lower back. Your pillow should be adjustable to allow you to sleep in different positions.
Alignment.
Regardless of your sleeping position, try to keep your ears, shoulders, and hips aligned:
- Sleeping on your Side: a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back. Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight.
- Sleeping on your Back: a small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. The pillow for your head should support your head.
- Sleeping on your Stomach: Can cause stress to your back, so placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment. A pillow for your head should be flat, or sleep without a pillow.
- When turning in bed, remember not to twist or bend at the waist but to move your entire body as one unit.
- Add pillows into gaps between your body and the mattress.
Overall, it’s important that you wake up feeling refreshed and well rested. You can avoid all of these complications by taking the proper steps written above. Also, don’t forget that it’s important to get at least 8 hours of sleep per night to keep our bodies healthy. In the New Year, make sure you treat your body with care.
–Olivia Callan
Health Fitness Specialist