Neck pain can be simply unbearable at times. It makes it difficult to sleep, walk, sit and do just about anything comfortably. I know this because I had dealt with it for nearly two years before I found any relief. It was not until I began going to a chiropractor that I found that life did not have to be so painful. The chiropractor made regular adjustments each week and helped me learn what I could do to make myself more comfortable. I have included everything that my chiropractor taught me on my website to help others going through the same struggles as I did.
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tips for dealing with neck pain
Sleeping Positions To Keep Your Back In Alignment
Vicki Jones
How you sleep is affecting your back. You should be sleeping properly to keep your back in correct alignment and to prevent the aches and pains associated with back issues. How you feel when you wake up in the morning is a pretty good indication on whether or not you are sleeping in the correct position at night. If you wake up feeling sore and extremely tired, you may have a problem. If you wake up feeling energized and ready to go as soon as you get out of bed, you're probably okay. See below for some helpful sleep position tips to keep your back in alignment and to get a good nights sleep.
Proper Positions
- Back Sleeping. Sleeping on your back is the best way to avoid back problems. Sleep with a comfortable pillow, or one that is specially made for postural issues. If you can, try sleeping with a pillow beneath your knees to help prevent your lower back from curving when you lie flat.
- Side Sleeping. Sleeping on either side with your knees together is also a good way to sleep at night. Use a pillow under your head and one between your knees to keep your spine completely in alignment and to avoid any unusual pelvic twisting.
Improper Positions
- Stomach Sleeping. Stomach sleeping is one of the worst sleep positions. This is because you are applying too much pressure on your lower back and pelvis and compressing your lower discs. If you also sleep on a pillow with your head twisted to one side or the other, you are causing your spine to twist even more. How does your back feel when you wake up after sleeping like this? It's probably pretty sore, so try and sleep on your back or side instead.
- Side Sleeping With Uneven Legs. If you are sleeping on your side with one leg up and the other one straight, you are putting too much stress on your lower back and pelvis by causing them to twist. Correct this by straightening your legs and keeping them together with a pillow between your knees, as stated above.
Other Tips
- Proper Mattress. Find a mattress that supports your entire body and is comfortable. If you sleep in the proper position, but your back is still achy in the morning, your mattress may be the problem. The right type of mattress depends on your personal needs, so firm or soft, it's up to you.
- Proper Pillows. If you are waking up with neck problems in the morning, look into investing in new pillows. Look for postural pillows, or pillows that provide more support than the old ones you are using.
- Stretching. Doing simple stretches when you wake up or before you go to bed can help with your posture and keep your back aligned. Lay on your stomach and push yourself up using your arms, while keeping your legs straight behind you. Stretch as high up as you can go and hold the position for 15-30 seconds. This will help stretch your lower back and also helps to strengthen your core muscles. You can also stand up and pull your knees to your chest one at a time. This also helps strengthen and stretch your lower back muscles.
You spend quite a bit of time lying in bed. It's best to lie properly, so you can wake up energized and ready for the day ahead of you without any back pain. If you need more advice on back pain relief, contact a chiropractor such as those found at Kentucky Chiropractic.
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