Good sleeping habits for your back

What are good sleeping habits for your back?

There are several habits and lifestyle changes that can reduce your risk of back pain and help to improve symptoms of a weak or stiff back. Below I will discuss some of the best sleeping positions for back health. But there are other sleeping habits you can try as well. These include the following.

1) Try to manage your stress levels

We all feel stressed from time to time. But ongoing stress can increase muscle tension. This can include your lower and upper back. Going to bed stressed can reduce the quality of your sleep which may make pain worse. And tense muscles can make it uncomfortable to lie down. Try to take some time to unwind before bed. You could try taking a few deep, slow breaths, or doing some gentle stretching. Some people find a warm bath can reduce stress too.

2) Set your bed up for good sleep

Physiotherapists suggest choosing a medium – firm mattress that is both supportive and comfortable. But everybody is different – find what works for you. Experiment with the number of pillows you use – the right amount for you will depend on your shoulder width, sleeping position and personal choice. Some people find an orthopaedic pillow to support the neck and head better.

3) Stay active during the day

Sometimes having back pain can prevent you from working out. But building a strong core and increasing your mobility can reduce pain in the long run. Pilates can be very useful for back pain, as can stretching and building strength safely. Staying active during the day can also improve your sleep and reduce stress. Try to move little and often and avoid long periods of sitting.

4) Consider your posture

Spending lots of time sitting down during the day can make you stiff and uncomfortable at bedtime. If you work at a desk, ensure you are set up correctly with your PC at the right height. You need to keep your spine straight and supported, so consider a lower back support if necessary. You can also alternate standing and sitting to reduce the pressure on your spine.

How can you sleep with good back posture?

Sleeping with good posture at night can improve how well you sleep. It can also reduce any stress and strain on your back – which may help with pain and stiffness in the morning. For example, stomach sleeping can cause back pain if done incorrectly, but with a few tweaks can be made more comfortable. Sometimes using pillows as extra support can reduce the pressure on your spine.

What is the healthiest way to sleep for your back?

There is no one single best posture to sleep in. The best position for you and your back will depend on any specific back conditions you have, as well as what feels most comfortable. But there are three main positions for a healthy back that you can try, to see if they work for you.

Supported side lying position

If you prefer sleeping on your side, there are ways to make this more back friendly. Start by drawing your legs in slightly towards your chest and place a small pillow between your knees. This should reduce some of the pressure on your spine. It will also help to align your back with your hips and pelvis.

Back lying position

If you are happier lying on your back, you can reduce your risk of tension by using a pillow under your knees. This can help to relax tight back muscles. Keeping your neck aligned with your chest and back can help in this position. A small, rolled towel under the lower back will also support the curve of your spine.

Stomach sleeping

Ideally you would choose a back lying or side lying position for your back health. But if you sleep better on your stomach, it’s important to reduce any extra strain on your spine in this pose. One way to reduce stress on your back here is to place a pillow under your lower stomach and hips.

Back pain can be uncomfortable. While there isn’t one specific perfect sleeping position, experimenting with supports, and different positions can reduce back strain and make sleeping more comfortable.