If you experience regular back, neck or shoulder aches, you may be able to drastically reduce your pain level, by altering your sleeping position. To discover the best sleeping positions to relieve pain, simply continue reading, to learn which positions will give you the best night’s sleep possible. Better yet, you’ll wake up without experiencing crippling pain and will be better equipped to take on the day ahead of you.
1. Sleep on your back, with a pillow under your knees
If you suffer from back pain and have a preference for sleeping on your back, you’ll be able to relieve your back pain by placing a regular pillow underneath your knees. Try putting pillow or a rolled up towel under your knees, will give your back a natural curve and will substantially reduce the pain that you feel. If you still experience discomfort, you can provide further lumbar support by placing a small rolled up towel, underneath your lower back.
Sleeping on your back, will also reduce back pain as your spine will be supported by your mattress. Better yet, as your body will be in a straight position, your spine won’t be contorted into any unnatural positions, which may lead to the development of back, shoulder or neck pain.
Lastly, if you often suffer from crippling neck pain, you may want to consider sleeping without a pillow underneath your head as placing your head on a pillow places unnecessary strain on your neck.
2. Sleep on your stomach, with a pillow underneath your lower abdomen
If you habitually sleep on your stomach and experience back pain, you can give yourself a comfortable night’s rest byputting a pillow underneath your lower abdomen. If your body still feels strained, you may want to try sleeping in this position, without a pillow underneath your head.
However, if you experience extreme back aches, you may be better off sleeping in a traditional position on your back or on your side as sleeping on your stomach, doesn’t provide a lot of support for your back. Worse yet, sleeping in this position, flattens the natural curve of your spine, which can lead to the development of lower back pain.
3. Lie on your side, with your legs drawn up towards your chest
The best possible sleeping position is to sleep on your side. If possible, raise your legs up a little and place a regular sized pillow or a towel between your legs. Alternatively, you may want to invest in a full body pillow, which you can use to give your body a little extra support.
If you want to avoid an arm ache, ensure to switch up the side that you sleep on. Also avoid sleeping on one arm as if you restrict blood flow to your arm, you may experience the sensation of painful pins and needles. Worse yet, you could also press down on your arm’s nerves, which can also cause arm pain.
4. Lie with a rolled up towel underneath your neck
If you commonly suffer from neck pain and can comfortably, you can give your neck a little extra support by placing a rolled up hand towel underneath your neck. To keep your hand towel in place, throughout the night, you may want to consider placing your rolled up hand towel inside an empty pillowcase. Alternatively, you can give your neck a little extra support by using extra pillows to cradle your neck.
5. Sleep in a starfish position
If you feel as if you could benefit from lying on yourback but have difficulty falling asleep in a traditional position, you may want to experiment with sleeping with your arms and legs sprawled out in a star fish position. Did you know that sleeping in a starfish position can reduce back, neck and shoulder pain? Just remember to support your body’s natural alignment by placing pillows underneath your knees, hips and neck.
So what are you waiting for, if you wake up experiencing back, shoulder or neck pain, it’s well worth trying a new sleeping position. After all, the longer you keep sleeping in a position that causes you pain, the more likely you are to suffer from long term back, neck or shoulder pain. So why not, pick one of the above sleeping positions and see how you feel in the morning?