Best sleeping positions to improve aches and pains

August 13, 2020 5 mins read
Best sleeping positions to improve aches and pains

We live in a culture where there is a renewed emphasis on sleep, and it is no longer underrated. The reality is you spend a third of your life in bed. So finding the best sleeping positions is essential.

To feel alert and ready to tackle the day’s activities, it is essential to get restful sleep. Overall, your health and wellbeing can depend on you getting good quality sleep.

You might be wondering, what contributes to a good night’s sleep? The most important elements of a restful night of sleep include the environment in which you are sleeping. So, for example, how well ventilated or quiet your bedroom is. The position and posture that you take while sleeping also determines how well-rested you’ll feel in the morning, as bad sleep posture can lead to aches and pains.

Have you ever woken up with a strained muscle? You may be convinced that you had a great night’s sleep, although your body is telling you something different. When how you feel in the morning doesn’t correlate to the quality of sleep you had, it may be time to explore which sleeping positions are the best to get rid of back pain and other sore muscles.

Back Pain

Dealing with back pain can make doing simple tasks like lifting, a painful and uncomfortable experience. Find out which sleeping positions are the best for lower back pain.

Sleep on your back

When you relax your body’s weight on your back during sleep, this allows several parts of your body to rest in a neutral position. The neck, spine and head are all sufficiently supported by your back meaning that you won’t feel any added pressure, lessening the risk of pain.

By placing a small pillow under your knees as you lie flat on your back, this will align your spine and internal organs, reducing strain on your spine and pelvis.

Fetal position

As the most popular sleeping position, the fetal position is not only comfortable but one of the best pregnancy sleeping positions. Lying in a loose, curled-up position on your side improves circulation and prevents the womb from resting on the liver.

For people who snore, the fetal position can open up the airways resulting in improved sleep. If you suffer from a herniated disc, try the fetal position to bring relief to this painful condition.

Sleeping on your side

If there was a hierarchy of sleep, then sleeping on your side would be right at the top. This sleeping position is among the best because it offers many health benefits. The trick is to sleep on your left side, which prevents heartburn and acid reflux, improves circulation, helps the brain filter waste and supports the spine’s alignment.

A tip to try is pulling your knees slightly towards your chest and putting a pillow underneath your legs to boost your spine’s natural alignment.

Avoid sleeping on your stomach, however…

Sleeping on your stomach has more cons than pros. For one, it can add pressure to your back and neck. The result is poor sleep, discomfort, aches, pains and numbness during the day.

If, however, you prefer sleeping on your stomach, then you can make it less strenuous on your system by placing a small pillow or towel under your abdomen and pelvis to support the spine.

Neck pain

The feeling of waking up with a stiff neck compares to no other as a simple movement like nodding or shaking your head from side to side can feel heavy, sore and stilted. Learn how you can avoid this by choosing a sleeping position that is healthy for you.

Sleep on your back

Some people have found that sleeping on their backs is the best position for lower back pain, and it provides relief for neck pain because it supports the curvature of the neck and spine. To get the most out of this sleeping position, place a flat, soft pillow under your head.

Sleep on your side

To gently ease the pain, you may feel on your neck, use a long, soft pillow to support your neck and spine when sleeping on the left side. The aim is to avoid straining your muscles as you sleep as this can worsen neck pain.

Shoulder pain

Sleeping with a hurt shoulder can be a nightmare which is why it’s imperative to choose the best sleeping position for your overall comfort.

Sleep on your side

One way to give a painful shoulder some reprieve is by placing your body’s weight onto the side that isn’t in pain when sleeping. This posture ensures that you can take the physical stress of the shoulder that is sore and give it a chance to heal.

Supine position

You might look like a peaceful soldier while asleep, but the great part about sleeping with your arms at your side is that it will put the least pressure on your shoulders and other joints. This sleeping position also works for lessening lower back pain.

Prone position

While only 7% of people sleep in what is called the prone position, it can be beneficial to alleviating soreness felt in the shoulder. To get the best out of this position, tuck the arms in and do not extend them in front of you or above your shoulders. This will then reduce pressure on the upper body, securing a blissful night’s rest.

Overall, it’s very important to make sure you’re sleeping in the best position for your body. Sleeping in an uncomfortable position can cause aches and pains, which can then lead to other issues such as insomnia and sleep deprivation.