Do you usually suffer from back pain? In these cases it is extremely important that you check your position and take into account a number of recommendations, especially when it comes to bedtime. And it is that when we sleep our muscles relax and the body regenerates, therefore, it is important to do so with a good body position to avoid or prevent back pain.
In this article we will find out what is the best posture to sleep if you have back pain and want to reduce the discomfort or pains that usually appear during the night.
The importance of posture if you have back pain
During the night, we spend about 7 or 8 hours resting and resting our muscles and joints, so paying attention to the posture of our back is essential to prevent us from suffering pains or from accumulating tension at a specific point. And if you usually have back pain, then even more rightly you should know what the best posture is to sleep.
Sleeping on your side, the best position for back pain
Experts say sleeping sideways is the best option if you usually have back pain. Why is that? Because when we get sideways, this position respects the natural curve that the spine has and balances the body to the maximum. That’s right: we have to make sure we have our head well supported on a pillow that is aligned with the body. To achieve better body alignment, it is recommended to place a cushion between the legs or at the height of the knees.
Sleeping on your back, another good position if we have back pain
You can also choose to sleep face up if you have these discomfort in the back area. But, for this, the ideal is to place a cushion below the knees so as to reduce the curvature we have in the lumbar area.
The best sleeping poses according to the type of pain you have
In addition to the pain in the back area, you may have discomfort at specific points and therefore, depending on the condition you feel, one type of posture or another is recommended. That’s why, here we leave you a list of the most common ailments and the best sleeping posture:
– Pain on the shoulder. If the pain focuses on the shoulder area, then the best thing to do is lie face up and avoid sleeping on your side, as this position can worsen and aggravate the pain.
– Hip pain. In these cases, sleeping on your back is the best option for you, as it won’t put any pressure on the area that’s bothering you.
– Pain in the Neck. It is another very common ailment and for which we have to have a good posture when it comes to bedtime. It’s best to use a pillow that’s leveled with your shoulders and you try to sleep face up.
– Pain on your knees. In these cases, the best sleeping posture is the one where you place a pillow between your legs that will prevent you from harming yourself while resting.
Bibliography
– Gattoronchieri, V. (2016). The right posture. Parkstone International.
– Kovacs, F., Garcia, M. G., & Vecchierini, N. D. (2012). How to watch your back. Paidotribo.