Incorrect sleeping postures can affect your entire body, causing immediate pain and long-term damage. Poor sleeping posture interacts with existing conditions, such as shoulder injuries and osteoarthritis, to make them worse. Improper spinal alignment can affect muscles, joints, organs, and nerves, causing back and neck pain, as well as remote body pain. However, this situation can be prevented and cured by paying attention to how you position your body in your sleep environment.
Why does your back hurt when you sleep? Influential factors
La spinal degeneration it can induce pain during the night or upon awakening, but this condition will persist during the day as well. People who experience back pain only after sleeping probably have chronic problems with their stance or your sleeping environment. Secondary causes of pain in the back, shoulders, and neck may include Stress and the anxiety that create muscle tension and encourage a very curled up sleeping position. The National Sleep Foundation reports that nighttime exercise, as well as snacking, caffeine, nicotine, or alcohol shortly before bedtime, can also have negative effects. The main causes of painful sleep may have more to do with poor sleeping posture.
your mattress
Many people use mattresses that misalign the spine, neck, and head. While other people err on the opposite side of caution when buying a mattress that is too firm. Either extreme can cause chronic back pain. Body type is still the criteria for mattress firmness, and your sleep partner may have different needs.
Mattresses that are softer, but not sagging, are better suited to people whose waists are narrower than their hips. These mattresses help sleep posture by absorbing more pelvic weight. People whose hips and waists are of equal proportions may benefit from firmer, but not hard, mattresses.
your pillow
The American Physical Therapy Association advocates that proper sleeping posture depends on a pillow that supports the natural curve of the cervical spine or neck. Multiple or overstuffed pillows can contribute to back pain and should not be used. regular pillows feathers, filler fiber y foam they break down over time and can cause back and neck pain to appear.
Replacing pillows regularly or selecting pillows made from special materials, such as water-filled pillows or those made from viscoelastic or memory foam promote good sleeping positions. Pillows that are thinner in the center and thicker at the ends are designed to provide cervical support for back and side sleepers.
your posture
If incidents of back pain are isolated, they may be the result of occasional positioning for sleeping on your stomach. The American Chiropractic Association advises against this sleeping position, which puts pressure on each of the three natural curves of the spine, lumbar, thoracic, and cervical.
sleeping on the side can create a pain-inducing pelvic tilt, and sleep face up can stress the lumbar spine region. The ACA suggests avoiding these risks by placing a pillow between your knees when sleeping on your side and under your knees when sleeping on your back.
What is the best position to avoid pain in bed?
Possible sleep reasons for neck or back pain are having too little room in bed, curling up too much for internal organ comfort, and improper body alignment. Sleeping on your stomach, even for short periods, can lead to back and neck pain due to the exaggerated position of the curves of the cervical and thoracic spine. If this position feels comfortable, your standing posture may be causing an overly large arch in your lower back, a condition called lordosis which is often responsible for neck pain.
A firm mattress may not offer the best support for everyone. Your body type plays an important role in whether the mattress adapts to your body or vice versa. Hourglass figures work best with a softer mattress that better absorbs the proportional weight of the pelvis. People with a less pronounced waist enjoy better alignment with a firmer mattress. Similarly, a soft pillow can provide inadequate support for your neck and shoulders.
Align the spine in bed can provide immediate relief from neck and back pain. The American Chiropractic Association suggests using a Orthopedic pillow that encourages proper neck sleeping position. It should be thicker for side sleepers and thinner for back sleepers. Some pillows are designed to fit both types. Also, you can relieve back pain when you sleep on your side by placing a small pillow between knees. If you sleep on your back, placing a longer pillow under your knees will reduce pressure on your cervical and thoracic areas.
Check your standing posture
Check your standing posture for your impact on sleeping position and back pain. Stand against a wall with one arm behind your head and palm facing your neck. Place your other arm behind the lumbar curve of your lower back, palm facing the wall. If you can freely move your hands in this position, you should have your posture evaluated by a chiropractor or doctor. The abdominal exercises and of another type often serve to correct bad postural habits.
A sudden, disabling, stabbing back or neck pain, numbness, or tingling may indicate a sudden compression fracture or one that affects the nerves. You should seek a doctor's diagnosis regarding the severity of any vertebral fracture.