Does your lower back hurt after you get out of your bed each morning? Perhaps it’s your shoulder or neck that gets you up and running?
Cleveland Clinic is a non-profit academic medical center. The advertising on our website helps in advancing our mission. The site is not an endorsement of any non-Cleveland clinic products and services. Policy
If this is the case, it could be the reason you’re overworking your muscles, when they ought to be resting.
Uncomfortable sleeping positions can cause pressure and stress on your body when you’re taking ZZZs which can cause discomfort when you ought to be up and shining. The mattress and pillow could contribute to the pain.
It’s possible to rest more easily however, by making some modifications. We’ll get some advice of a chiropractic doctor Andrew Bang, DC.
What is the reason why your sleeping position is crucial
Your body is subject to a lot of stress in the course of the course of the day. “You place stress on your muscles, ligaments and joints,” says Dr. Bang. “Sleeping gives you the chance for all of it to rest and recharge.”
If you are lying down in a way that causes tension to certain body parts as you sleep and recover, it does not occur as it could and ought to. What happens? Oh, pains and aches during the a.m.!
The issue only gets worse as you get older, too as cartilage which cushions joints wears away. (That’s why the moment you get up at the age of 60 sounds so different than when you wake up at the age of 20.)
“Your objective should be to achieve the right posture for you to rest,” says Dr. Bang. “The goal is to avoid the possibility of fatigue. Allow your body to truly be at ease.”
Best postures for back discomfort
A good posture isn’t only important when sitting or standing according to Professor. Bang. It’s equally important when lying down.
The alignment of your shoulders, head and hips will put your body into an upright posture that reduces the pressure. The goal is to find a posture that is stable and supports the natural curves of your neck and back.
Here’s how.
You’re sleeping by your side
The side (or the lateral) sleeping position is the most sought-after — and is loaded with opportunities to stretch the body in alignment. Doctor. Bang offers these tips to help you get it right.
- Do not try to tucking your chin. Instead, concentrate on keeping the natural curve of your neck. The pillow should be firm enough to be able to support your neck and head without allowing it to sag.
- Place a cushion between your legs in order to keep that your lower leg pulling out and turning your the torso. The pillow will also help keep your spine and hips straight.
- Stretch out. Keep your thighs in alignment to your torso. Bend your knees a bit this can ease the pressure to your back. Keep your eyes oriented forward.
- Do not fall into the fetal position.
- Alternating sides can decrease the possibility of imbalances developing.
You’re sleeping to your rear
If you’re sleeping in a back position, think about placing a pillow in between your knees, advises Dr. Bang. This tiny lift will work with the natural curve of your spine and can help relieve some strain off your back.
When choosing your pillow, search for a level that holds your neck in a comfortable place to ease the tension to your neck. If your pillow is too low, it can cause your jaw to point towards the ceiling. A pillow that is too high and your jaw will point towards your chest.
Avoid sleeping on your stomach
Laying on your back in mattress can place your body in a position that is uncomfortable for long durations which puts pressure on your neck as well as your lower back. “If you have a patient who complains of discomfort and know it’s connected to sleep typically, it’s stomach sleep which is the cause,” says Dr. Bang.
The most effective places to relieve shoulder soreness
Let’s get the basics down tips to prevent the pain of your shoulder while you sleep the shoulder isn’t your partner. “You need to be careful not to have your shoulder sinking towards with the mattress,” according to the doctor. Bang. “That’s when you’ll feel discomfort.”
It’s also not difficult. Simply lying back as an example, may make your shoulder sagging just only a little. It’s enough to cause tension to the shoulder joint, specifically your rotator-cuff.
The answer for those who sleep in their backs? Place your arm on a blanket that has been folded or an incline pillow to cushion your shoulder and ensure it stays in alignment with the body. “All you’re trying to accomplish is take a tiny amount of pressure off,” notes Dr. Bang.
If you lie on your back, with your shoulder up you can use a pillow (or pillows) to keep your arm straight and in a more neutral position , to reduce stress on your joint.
What kind of mattress is the best?
A bedtime story is the most effective strategy for choosing the best mattress. In essence, follow the Goldilocks’ method not too soft and not too hard yet just enough. It’s an item that is referred to as the label of medium-firm.
“Starting with the more firm side allows you to adjust according to your needs,” says Dr. Bang. “You can also add a touch of softness to your mattress by using an foam mattress.”
A word of caution but manufacturers employ their own method to measure and define firmness, since there’s no standard set for the industry. This means that a medium-firm in one firm could feel completely different from a medium-firm in another.
When you’re purchasing mattresses, take the time to try it in a showroom to determine if it’s good, according to the doctor. Bang.
When should you change you mattress?
You can purchase mattresses that comes with a 20 or 30 year warranty. It could even stand for that long. But here’s the problem the body’s structure is likely to change in the span of a few decades as Dr. Bang.
“What you’re seeking in a mattress could alter as you get older,” says Dr. Bang. “What’s appropriate for a 30-year-old version of you may not be the right option for the 50-year-old or the 60-year-old you.”
In this case, it’s best to change your mattress about every 8-10 years, especially in the event of physical changes like an injury, or a significant weight loss or gain.
How to choose the best pillow
Take note of “memory foam” while you’re looking for a new pillow. The soft material conforms to your body, providing the comfort you want with plenty of support for your neck and head according to Dr. Bang. (Fun fact that memory foam was created through NASA.)
Memory foam pillows are available in a variety of types, with the top three being shredded, contoured and blocks (in the order of most commonly used). “At the point of deciding it’s all about your personal choice,” says Dr. Bang.
For other options:
- Feather pillows aren’t much in the way of all-night support for neck and head. “They do not keep its shape well,” notes Dr. Bang. “By the time you wake up, they’re squashed, and there’s practically no hair under you head.”
- Fill pillows made of synthetic materials tend to degrade quickly, as stated by the doctor. Bang: “They lose their fluffiness to the level where you’re no longer receiving the support you require. They’re just not very durable.”
Whichever option you choose however, you must ensure the pillow is kept in its shape and supports. Memory foam pillows last for up at least three years.
trial and error
The best advice you can get when choosing a sleeping posture is to do what you like best. There’s no one “right” posture that will guarantee an unwinding night and a peaceful and pain-free day. Try different the positions and pillows.
And the And the. 1 rule? “If something can cause discomfort,” says Dr. Bang, “don’t do it.”
We understand how important it is to choose a chiropractor that is right for you. It is our belief that educating our patients is a very important part of the success we see in our offices.