Sleeping is essential for the mind and body to restore and reenergize, which helps keep you healthy and your body functioning at its best. Your sleeping position can have a big impact on not only the quality of your sleep, but also the overall health of your spine.
Many of us will suffer with back or neck pain at some point in our lives. The position we sleep in can contribute to – and even cause – back or neck pain. It is best to sleep with your spine in a neutral, straight position to prevent it from being twisted abnormally.
Sleeping On Your Back
Sleeping on your back is considered the best position because it prevents neck and back pain. It keeps the spine neutral, evenly distributes weight throughout your body, and avoids any unnatural twisting or curving of the spine. A slim pillow is recommended to cushion the head, support the curvature of the neck, and keep the spine aligned.
Sleeping On Your Side
Sleeping on your side can be a good alternative if you don’t find lying on your back comfortable, or if you are prone to snoring (which can be worse when you are on your back). If you choose to sleep on your side, your legs should be stretched out to keep the spine aligned. Placing a thin pillow between your legs can help with this. Ensure your pillow is not too thick or giving you too much height as this can put strain on your neck. Sleeping with your legs curled up to your chest does not evenly distribute your weight or provide alignment, which can lead to back and neck pain.
Sleeping on Your Stomach
Sleeping on your stomach should be avoided as lying on your front does not keep the spine aligned and can put pressure on your joints. It also means your head is turned to the side (in order to breathe). This requires twisting of the neck, which can put pressure on nerves. If you tend to sleep on your front, you should avoid using a pillow to reduce pressure on your neck and spine.
Although sleeping positions can cause back and neck pain, focusing on your mattress and pillow are also important. The type of mattress you sleep on is an individual preference, but it should support your spine and keep it aligned. If your mattress is uncomfortable, old, or has lost its firmness, it could be the reason for your back and neck pain.
Pillows should be replaced regularly as they can begin to lose their supportive qualities. There are a variety of different pillows on the market that offer support and comfort. Cylindrical pillows can be beneficial if you usually sleep on your back, which can be placed under your neck to support it, keep your head in a neutral position, and help keep your spine aligned.
Treatment for Back Pain
Back and neck pain can be caused by factors such as pinched nerves, inflamed muscles or tendons, misaligned vertebrae, or ruptured discs. Depending on the cause of your pain, there are many different treatment options available to relieve or manage it successfully, such as chiropractic care, interventional pain injections, and physical therapy (which can help with pain as well as strengthen core muscles).
Back and Neck Pain Specialists in Delaware
If you are suffering from pain in your back or neck, contact Delaware Back Pain And Sports Rehabilitation Centers to get the treatment you need. We offer a variety of services including chiropractic care, rehabilitation therapy, interventional pain management, sports medicine, wellness services, and pain management counselling to effectively treat your pain.
If you have any questions about our services or would like to make an appointment, please call your preferred office location or use our secure online appointment request form. We welcome your call and look forward to serving you!