Lower back pain is one of the most common complaints in today’s world, affecting people of all ages.
The report explained that several factors contribute to lower back pain, including prolonged sitting at work, poor posture, and lack of physical activity. What many of us don’t realize is that the way we sleep plays a significant role in either alleviating or worsening lower back pain.اضافة اعلان
According to the report, the position of your spine, the mattress you sleep on, and even how you place your pillow are all factors that directly affect how your back feels the next morning. If you wake up with stiffness or pain in your back, your sleeping position may be the cause.
Incorrect sleeping puts pressure on lower back discs:
During sleep, the body enters a recovery phase. If your spine is not aligned properly while sleeping, muscles and ligaments in the lower back may stretch, putting pressure on the discs and joints in that area. This can lead to morning pain and long-term damage. Sleeping in the correct position helps maintain spinal alignment, reduces muscle strain, and improves blood circulation.
Best positions for pain-free sleep:
The report highlights the following sleeping positions to promote comfort and prevent lower back pain:
Sleeping on your back with a pillow under your knees:
This position is ideal for those with lower back pain. Sleeping on your back distributes body weight evenly and relieves pressure points. Placing a small pillow under the knees helps maintain the natural curve of the spine, providing extra support and comfort.
Sleeping on your side with a pillow between the knees:
If sleeping on your back is difficult, side sleeping is a good alternative. However, twisting the spine in this position can cause strain if done incorrectly. Placing a firm pillow between the knees keeps the hips, pelvis, and spine aligned, reducing pressure on the lower back. Gently drawing your knees toward your chest in a fetal-like position can further enhance comfort.
Fetal position for herniated discs:
The fetal sleeping position is comfortable and beneficial for people with herniated discs. It creates more space and reduces pressure on the spinal discs. However, avoid curling too tightly, as this can restrict deep breathing.
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