Are your sleeping habits leading to back pain?
DC | Hagadone News Network | UPDATED 12 years, 6 months AGO
Have you ever considered changing your sleep habits to relieve lower back pain, neck pain or other general aches and pains? If not, it is time you did. Your sleep position and pillow choice could be the very culprit to your daily discomfort. If you follow these next 4 tips you could put an end to your lower back pain overnight.
1. Sleep on your back. Sleeping on your back helps maintain a neutral spine position thus easing any pressure on your lower back and neck. By keeping a straight spine you are not forcing any extra curves in your body. When sleeping on your back you should choose a puffy pillow, one that supports your head and neck without propping you up too much. A wonderful pillow I have found to be the answer to my prayers is the Theraputica Pillow.
2. Become a side-sleeper. Sleeping on your side is the next best position if you simply can't sleep on your back. Side-sleeping also keeps your spine elongated and free from curves. In addition to relieving lower back and neck pain, it also is great for reducing acid reflux and decreasing snoring. If you choose to sleep on your side, it is best to choose a pillow that will fill the space above your shoulder so your head and neck are supported in a neutral position.
3. Sleeping in a fetal position is not ideal. If you are prone to sleeping in the fetal position with your knees pulled up tight and your chin tucked, you may be setting yourself up for chronic back and neck pain. An easy alteration to this sleep position is to simply straighten yourself out and sleep more in the side position. Again choose the same pillow as you would for side-sleeping.
4. Do NOT sleep on your stomach. Sleeping on your stomach is the absolute worst sleep position. Maintaining a neutral spine is near impossible when on your stomach and even worse is the pressure it imposes on your nerves and joints. Irritated nerves can lead to pain, numbness and tingling. Think if you kept your neck turned to one side for even 30 minutes during the day; it would cause extreme discomfort and pain. Now think what sleeping on your stomach with your neck turned to one side for 7-8 hours would do, not to mention the discomfort to the lower back and hips.
As you can see, the way you sleep has a lot to do with how you feel. Although training yourself to sleep in a proper position may take some time, it will be well worth it. If a simple alteration can help relieve lower back pain and neck pain, it is definitely worth your time and effort.
Dr. Wayne Fichter, DC, is the head doctor at Disk and Spine Northwest and can be reached at (208) 215-3261.
ARTICLES BY DC
Motor vehicle accidents: When should I get evaluated for injuries?
The answer is immediately following the accident, even if you don't have any pain. The reason for this is that many individuals do not display symptoms for days, weeks or even months after the incident. It is important to have a thorough evaluation by a qualified physician, either your family physician or a chiropractor to determine if you sustained any injuries or complicating factors of previous health concerns. Some family physicians may even make a recommendation for physical therapy or chiropractic care.
Text neck
Modern day technology is having a negative effect on our spine and body mechanics. Think back to 10 years ago, cell phone usage wasn't anywhere near what it is today. Only half or maybe a third of high school students even had a cell phone back when texting was limited to about 200 per month. Nowadays, however, it seems the average age to receive your first smart phone is around 10 years old. Below are some details about the bad cell phone habits the doctors at Optimal Chiropractic see with many patients.
Joint pain: When should parents worry?
What does this mean and should you be concerned? After 16 years of private practice and pediatric care, I have found that anytime a child complains about joint pain it should not be overlooked. I understand that some children are more sensitive and complain on a regular basis, but it is best to address joint pain right away.