When you sleep, you lose cognitive control of your body, which might result in you bending your spine or tucking your pelvic in. A pre-existing back discomfort might be exacerbated, resulting in a disturbed night's sleep. Using supported sleeping positions can help to keep your back relaxed and promote a healing environment by preventing the concentration of stressors on your spine. Here is our GP advice for back ache in Marbella.
GP advice for best sleep positions - GP for back ache in Marbella
As a general guideline, avoid sleeping on your stomach since it disrupts your spine's regular position. Additionally, if you have sciatica, avoid sleeping on the side that aches the most. Here are our GP recommendations:
GP advice for back sleepers: Elevate your knees
Place a pillow under your knees if you prefer to sleep on your back. By slightly elevating your knees, you can minimize stress on your lower back while still preserving the natural curvature of your spine.
Use a head pillow to provide neck and head support and to keep your spine aligned.
GP advice for side sleepers: Keep your hips stacked
If you sleep on your side, lay a firm, flat cushion between your knees. The cushion will align your lower spine with your hips, preventing strain on your lower back and/or pelvis from the leg on top. This posture also relieves tension in your lower spine, making space for your spinal nerves.
Use a head cushion to elevate your head slightly so that your shoulders are aligned.
Align your ribs and pelvis
While sleeping on your side, you should consider placing a lumbar support cushion or a waist pillow beneath your waist. This cushion will assist keep your ribs and pelvis aligned for upper and lower back support.
Avoid excessive curling in the fetal position
Curling up when sleeping on your side (fetal position) may give you a cozy sensation, but be careful not to curl too tightly, as this can restrict your breathing and leave you with a hurting back, especially if you have spinal osteoarthritis.
Select a medium-firm mattress
Your mattress must be sufficiently supported in order to provide a good night's sleep. A mattress that meets ergonomic requirements and has the appropriate amount of firmness may encourage better sleep by offering an even surface and minimizing body ache.
Mattresses that are too hard or too soft can induce back discomfort and pains in other parts of the body. As an example:
- A firm mattress can disrupt your back and neck support and cause tension to be concentrated on your shoulder joint, producing discomfort and stiffness.
- Because of your body weight, a soft mattress may cause your pelvic area to sink in, pulling your upper body out of alignment.
A medium-firm mattress is widely regarded as a good choice for support. If you need more advice or are concerned about your back pain, contact our GP for back ache in Marbella.