There’s nothing worse than waking up with back pain that ruins your whole day. According to research, 84% of adults experience this pain, yet most of them go through life without finding a solution.
But the solution is much simpler than we think. Because we spend almost a third of our lives sleeping, science tells us that the position we choose to sleep in can have a huge impact on the health of our spine and lead to the terrible discomfort or pain we can suffer.
If we want to reduce back pain, you should know the top 5 sleeping positions that scientists tell us to adopt. And read to the end to find out which one plays an important role in reducing your back pain and neck pain.
1. Fetal position
Sleeping on your side with your knees tucked into your chest is known as the most popular sleeping position. Curling inwards like a baby in the womb allows the joints to rest and also creates a lot of space, therefore relieving pressure between the vertebrae. This position is therefore particularly effective for people with a herniated disc.
2. Pillow for face-up
This may come as a surprise as it is often said that sleeping on your stomach is not ideal as it can cause neck pain. However, it seems that when it comes to back pain, those who cannot sleep in any other position than face down can really benefit. After all, this position helps to relieve the pressure between the discs. But to do it right, remember to place a pillow under the lower abdomen and pelvic area to reduce the strain on the back.
3. With a Pillow on the Back
This position is the ideal way to reduce the load on your pressure points, as it allows you to distribute your weight evenly throughout your body. It also improves the alignment of the spine and internal organs. When lying on your back, just remember to put a pillow under your knees and if you need a little more support, wrap a small towel around part of your back.
4. Lying on your side with a pillow
If you are a side sleeper, make sure you alternate between left and right to avoid too much pressure on one side, which can ultimately lead to muscle imbalance. If you prefer to sleep in this position, place a pillow between your legs to keep your spine, hips and pelvis in proper alignment.