Few things are more important for overall health and wellness than getting plenty of restful sleep. But for people with back, neck, and shoulder pain, a good night of rest can be an elusive goal.
Our team here at The Woodlands Sports Medicine Centre loves empowering those in our care to take action to manage ongoing pain. While we offer state-of-the-art diagnostic and treatment services at our Conroe and The Woodlands, Texas, offices, you can also do many things on your own to improve your pain.
If you’re experiencing back, neck, or shoulder pain, you might find relief by simply changing your sleep position. Here’s what you need to know.
Your back performs a lot of functions each day. As soon as you wake up and begin moving around, your back is called into action. Tasks like bending, lifting, twisting, or running all create some degree of strain on your spinal column.
It’s no wonder that back pain is among the most common issues that bring people into The Woodlands Sports Medicine Centre. When it comes to the most back-friendly sleeping arrangements, your goal should be to reduce stress and strain.
That begins with finding a neutral posture during sleep. You probably only think about posture when it comes to sitting or standing, but posture also comes into play during sleep. Strive for a position that supports the natural curvature of your spine.
Perhaps the best position for people with back pain is sleeping on your back. Consider adding a small bolster pillow beneath your knees to remove some pressure on your lower back. Keeping your legs straight can cause your lower back to arch during sleep, which creates strain.
If you prefer to sleep on your side, be sure to alternate sides to avoid creating an imbalance. Putting a pillow between your legs can also help keep your upper leg from moving forward and twisting your torso.
If you have frequent shoulder pain during the day, your goal at night should be lessening any pressure placed on your shoulders as you rest. Lying on your back is great for your spine, but it can cause additional shoulder pain because gravity pulls your shoulders back a bit as you rest.
You can counteract this movement by using a small pillow or a folded blanket placed beneath your arm to elevate your shoulder just enough to remove any pressure.
Side sleepers should begin by avoiding resting while lying on the affected shoulder. Try to get used to sleeping on the other shoulder, and use a pillow to raise the affected arm enough to release tension in your shoulder.
The key to getting good sleep with neck pain is all about alignment. Your head should be aligned with your spine while you rest, but there are lots of things that can get in the way.
One of the more common culprits of neck pain is using a pillow that either isn’t supportive enough to keep your head in line with your spine, or one that’s so lofty that it creates an unnatural head elevation.
There are pillows on the market designed specifically for certain sleep positions, so you might begin by looking for an option shaped for back or side sleepers. Keep in mind that it takes a week or so for your body to get used to a new pillow, so be patient as you adjust, and don’t judge your new pillow too harshly at first.
Sleeping on your back or side can be good options for people with neck pain. Just remember the importance of aligning your head and spine. It’s also helpful to change positions a few times each night to avoid straining any part of your body unnecessarily.
When it comes to finding a good sleeping position to reduce shoulder, neck, or back pain, one thing is clear: sleeping on your stomach is never a good idea. Stomach sleeping creates strain on your lower back, and it’s also bad for your shoulders and neck.
Many people who sleep on their stomach fold their arms beneath their pillow to create a lifting effect. This is terrible for your shoulders and can eventually increase your risk of rotator cuff issues.
If you’re a stomach sleeper, consider working toward shifting to a position that is less disruptive to your spine. It takes time to settle into a new sleeping position, so stay vigilant as you try to change your nighttime habits. Special pillows are available that help keep you on your side or back.
If you’ve tried everything you can think of to lessen back, shoulder, or neck pain, you might consider coming in to visit us at The Woodlands Sports Medicine Centre. We can discuss your experience with pain and provide a thorough diagnostic exam to learn more about how your body is functioning.
We offer a range of treatments that can help you find lasting relief from back, neck, or shoulder pain. Begin today by giving our office a call, or spend a few moments on the online booking page.
