Which sleeping position is best for your back

Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain. Put yourself on a sleep schedule. It may be hard to resist sleeping in if you toss and turn all night. Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern.

Aim to get around eight hours of sleep per night. Having trouble with a sleep schedule? Try following a nightly routine. Start this routine about 30 to 60 minutes before your set bedtime. Choose two soothing activities that help put your mind into a relaxing space. Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting.

Skip caffeinated drinks like coffee and other stimulants. If you just have to drink a cup, finish your last one before noon. Save hard exercise for the morning or early afternoon hours. Doing anything too rigorous before bed may raise your adrenaline levels and even your body temperature. These two factors make it even harder to sleep.

Use an ice or a cold gel pack before hopping into bed. It may help reduce inflammation in your back and relieve pain. Apply the cold pack to your back for 15 to 20 minutes before sleep. Experts say you can prepare for the end of daylight saving time for days in advance. Among the recommendations is outdoor physical activity. Here's everything you need to know about shopping for the…. Sleep trackers are equipped with tools and features, such as sleep duration and quality, heart rate, blood oxygen level, that can help you make….

Latex pillows contain ultra-comfortable, supportive latex filling that help support your body all night long. If you prefer sleeping on your back, place a pillow beneath your knees. See Pillow Types to Consider. This position also helps relieve stresses in your lower spine, creating room for your spinal nerves. Use a head pillow to slightly raise your head so that your shoulders are in alignment. While sleeping on the side you may also consider using a lumbar support cushion or waist pillow under your waist.

This pillow will help maintain alignment between your ribs and pelvis for upper and lower back support. See Pillow Support and Comfort. Curling up while sleeping on your side fetal position may provide a nestled feeling, but make sure to not curl too tight, which can restrict your breathing and leave you with a sore back—especially if you have spinal osteoarthritis.

To get a comfortable night of sleep, your mattress needs to be adequately supported. A mattress with ergonomic standards and the right level of firmness may help promote better sleep, typically by providing an even surface and reducing body aches and pains.

The best sleep positions will keep your spine in a neutral position, or match the natural contour of the spine. When those pressure points are under stress, it may create pain when you wake up in the morning. There are no formal classes or training manuals on the right way to sleep.

Here are the three common sleep positions and how to modify them for optimal back health. The best sleep position to keep your spine neutral is on the back. When you sleep on your back, place a pillow under your knees and a little roll underneath the small of your neck. The pillows will help you maintain the natural curves of the spine.

You can flex your hips and knees a little but not so high that your spine curves outward. Sleeping on your stomach is probably the hardest on your back. If you prefer to sleep on your stomach, place a small pillow under the pelvis or lower belly so it maintains the arch of your back. You may still experience some neck discomfort when you sleep on your stomach because you have to turn your head one way or the other.

Choose a pillow that is comfortable for you. The ideal mattress should be comfortable and support the natural curve of your spine. When shopping for a mattress, consider how you sleep and your body type. This is especially important if you sleep on your side. If you have a straight body frame with narrow hips, soft or firm mattresses are fine. Products and services. Previous Next 1 of 3 Sleeping on your side By making simple changes in your sleeping position, you can take strain off your back.

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Show references Desouzart G, et al. Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Caring for your back and neck.

Mayo Clinic. Hagan PT, ed.