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Best Sleeping Positions for Back Pain
sleep on back

Best Sleeping Positions for Back Pain

The best sleeping positions for back pain especially herniated disc and lumber spinal stenosis are ones that allow the spine to keep its natural curvature. As we mentioned previously, sleeping on your stomach may cause more harm than good, so it’s best to avoid that position altogether. Still, if you prefer to sleep on your stomach, it may be easier to break the habit by sleeping on your side to reduce herniated disc pain at night. 

While side-sleeping isn’t ideal, it’s still better than sleeping on the stomach. If you are going to sleep on your side, we recommend placing a pillow in between your knees to reduce tension on the hips and a small pillow or folded towel under your lumber region.

Side Sleeping

Side Sleeping Physioterapy
Side Sleeping

If you can commit to a more drastic change, the best sleeping position for your herniated disc pain or stenosis may be your back. Sleeping on your back helps keep the spine in neutral alignment. If your pain is still relatively intense, try placing a pillow under your knees and a smaller pillow or folded towel under your low back for added comfort. This maneuver helps keep the spine flat. For patients with a herniated disc in the cervical spine, try to avoid using too many pillows for support, as this could cause more pain. 

Sleeping on back physiotherapy
Sleeping on the back

Still Not Getting a Good Night’s Sleep? Blame Your Mattress

Apart from your sleeping position, you may be able to sleep more comfortably with a newer mattress. Mattresses that are over 10 years old may not adequately support the spine. While there hasn’t been much research on the firmness of a mattress for back pain, some studies suggest super-firm mattresses do not allow th e spine to relax and really soft mattresses cause your spine to curve unnaturally. So, just like Goldilocks and the three bears, it’s important to find a mattress that’s just right – one that is supportive, yet comfortable. 

While we can’t claim to be mattress experts, there is something to be said about the benefits of memory foam for people with herniated discs. Traditional, innerspring mattresses are usually an ideal option right after they’re purchased because they’re firm and supportive. Over time, however, innerspring mattresses become increasingly susceptible to wear and tear and early sagging. If you own an innerspring mattress and don’t have the funds to replace it just yet, consider purchasing a memory foam topper. They’re relatively inexpensive and can make your mattress feel brand new. 

Waterbeds are not as popular as they used to be due to their maintenance, but regardless, we have to say that these beds should be avoided at all costs. It’s true they can be comforting, but they’re not very supportive. Opt for a classic or memory foam mattress if you want to reduce back pain associated with your herniated disc. These mattresses are often the best options for your herniated disc.

For more information on treatment of back pain, please contact Mobility Physiotherapy Clinic Lekki Lagos for treatment. you can call us on 08058404754 or 07033709020

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