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According to the Global Burden of Disease study, lower back pain is the leading cause of disability in the US. Not only lower back pain gets in the way of a good night’s sleep, yet poor bed position can worsen or even provoke back injury.
Therefore, it’s extremely important to maintain the natural curve of the spine when resting in bed. Additionally, you should maintain good posture positions along with other lifestyle choices.
You should keep your spine straight and relax your shoulders. In fact, good posture involves training your body to stand, walk, sit and lie. Also, it’s a good idea to do exercises and maintain a healthy weight. Thus, helps to prevent backache and muscular pain.
Here are the best sleeping positions to eliminate back pain:
- Side sleeping with a pillow
Lying on the side is a popular and comfortable position expect that your neck and spine are not in a natural position. Luckily, correcting this is easy you just need to place a pillow between your legs. Here are a few steps for a night of perfect side sleep:
- Rollover to your left or right shoulder and allow contact with an entire side of your body with the mattress.
- Pull the knee slightly up and place a semi-soft pillow between the knees.
- For extra support, slide another pillow between your waist and your mattress.
- Stomach sleeping with a pillow
Sleeping on the stomach is usually considered an extremely bad position. However, when done right, this sleeping position is a great way to prevent back pain. Here’s how to properly to do it:
- Get into bed and lay on your stomach, then place a slim pillow under your pelvis and lower abdomen.
- Try this position with and without a pillow under your head. Depending on how this position feels, choose the best option for you.
- Back sleeping with a pillow
Sleeping on your back may be the most suitable position for relieving backache. Thus, helps to spread out your weight evenly, take the pressure off of your back.
- Get into bed and roll on your back.
- Place a semi-soft pillow under your knees to keep your spine neutral.
- For extra support, use a flat pillow for the head or consider sleeping without one.