Posture plays a critical role in back pain treatment. According to experienced physiotherapists, the right posture protects your back, whether you are standing or sleeping. The back muscles and ligaments relax. Your body is able to heal itself. Overall, the right sleeping posture can help you avoid pain in the spine, shoulders and neck.
That brings us to the question:
How to find a healthy sleeping posture for yourself?
Let’s find out.
An average adult should sleep between 9 and hours of sleep. Imagine sleeping in the wrong posture all that while.
So, here are the five highly effective tips to maintain an optimum sleeping posture.
Pick the right sleeping position
Here are the most effective sleeping positions often recommended by physiotherapists:
Use a comfortable pillow
Pillows keep your spine aligned the way it should be. The head pillow, for instance, should support the natural curve of your neck. Additional pillows should keep the spine in an optimal position. Choose the pillow after you have found the right sleeping position for yourself.
Physiotherapists recommend not using too high pillows. That strains your back, shoulders and neck muscles. An ideal pillow keeps your neck aligned with your lower back and chest. It is even better if you could use an adjustable pillow that lets you sleep in different positions.
Keep your hips, shoulders and ears aligned
Here are some tricks to keep your shoulders, hips and ears aligned:
As per physiotherapists, you should keep your ears, hips and shoulders aligned despite changing sleeping positions.
Optimize your bedroom
The right mattress can help you maintain a healthy sleeping posture. A physiotherapist can guide you about whether you need a soft or hard mattress depending on your condition. You, however, should focus on something supportive. An ideal mattress supports the natural curvature of your back.
Overall, try optimizing your bedroom to avoid as many distractions as possible. Put on clean sheets and close the blinds. Position the bed comfortably as well.
Consult with a physiotherapist
Sleep is crucial for good health and well-being. But, it may result in chronic back pain if you sleep in an incorrect position. A physiotherapist is the right professional to guide you through optimal sleeping postures. You will understand the importance of a good sleeping posture as well.
It is not easy to keep the above-mentioned factors in mind when you just want to hit the sack after the daily grind. But, you have to adopt a good sleeping posture to prevent back pain. Nobody likes to wake up with sharp pain across the shoulders or lower back. So, find the sleeping position, mattress and pillow that’s best suited for you to maintain a good posture while sleeping.
At Townline Physiotherapy, we help tons of patients deal with back and neck pain caused due to incorrect sleeping postures. Do you feel pain in your shoulders or lower back right after waking up? Consult with our professionals to find out if you have been sleeping incorrectly. Our team will guide you through therapeutic exercises and posture training.
Mon to Sat: 08:30am - 6:30pm