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Millions of Americans suffer from chronic back pain as a result of exercising, overuse, work injuries, or years of bad posture taking their toll. Believe it or not, the way you sleep could be making things worse.

Whether you sleep on your stomach, back, or side, the position of your body could put your spine in a compromised position for hours at a time. These tips from the orthopedic doctors at OSG will help you position your spine in the best way possible, allowing you to sleep your pain away!

 

If you sleep on your side…

• Bring your legs up slightly towards your chest.
• Place a pillow between your knees.
• Keep your knees stacked. In other words, don’t let your top leg fall over your bottom leg.
• Alternate sides throughout the night.

 

If you sleep on your back…

• Put a pillow under your knees to help maintain the normal curve of your lower back.
• You can also put a small, rolled up towel under the small of your back for additional support (optional).

 

If you sleep on your stomach…

• Try to avoid sleeping on your stomach whenever possible. This position flattens the natural curve of your spine and forces you to rotate your neck.

• Place a pillow under your pelvis/lower abdomen.
• If sleeping with a pillow under your head causes strain on your back, sleep without a pillow.

 

Other tips to keep in mind

• Don’t sleep in the same position all night. Moving around can help relieve pressure.
• When purchasing a mattress and pillow, personal preference and comfort are the most important factors.
• If your mattress is too soft, sleeping on a hardwood floor for a couple of nights may ease your pain. It sounds crazy, but it works!

 

Try sleeping with a different combination of these techniques for 3-4 weeks to find your sweet spot. If your pain does not improve during this time, consult with one of the professional spine specialists at Orthopaedic Specialty Group. If you live in Fairfield County CT, call us to schedule an appointment at (203) 337-2600.