Positions that help relieve back pain at bedtime

About 80% of the population suffers or has suffered from back pain at least once in their lives. Maybe you are experiencing this problem right now, or maybe you just want to prevent this from happening. Either way, knowing that there is a way to relieve back pain at bedtime is good news.

O awesome.club made a little guide that will show you different sleeping postures, each suitable for a different type of back pain.

What to do?

Sleeping on your back helps distribute your weight evenly. That way, you put less pressure on areas like your neck and upper back. In addition, this pose helps to straighten the spine and internal organs. The trick is to place a pillow under your head and another under your knees, which helps maintain the natural curvature of your spine.

What to do?

If you can only sleep on the stomach, it is important to know a trick: place a pillow under your belly, a little above the pelvic region. It should not be longer than 7.5 cm. This will help to lessen the pressure on your back. However, if you still feel uncomfortable, try eliminating the pillow from your head.

What to do?

When you sleep on your side, you put your spine in an unnatural position, putting additional pressure on your lower back. Is better slightly bend your knees and place a pillow between them🇧🇷 This way, you reduce the strain on your lower back and help maintain your natural curve while you sleep.

What to do?

If you have pain in your lumbar area (lower back), sleeping in a reclined position can help. That way, you can stretch your lower back and eliminate tension. Place a few pillows behind your back and neck to create enough support, thus bringing your back into a natural curve. For added comfort, place additional pillows under your knees and feet.

What to do?

If one of your intervertebral discs becomes dislodged from its natural position, you will feel a lot of pain. So try to stay in the position of the image. It allows you to widen the space between each vertebra and helps to push the discs back into their original position. By doing this (bend your legs), you will decrease pressure on vertebrae and nerves, relieving back pain.

Changing the way you sleep is not always easy, but the difficulty appears, above all, in the first nights. When you wake up pain free and rested, you’ll feel much better and won’t want to think about sleeping any other way. If you’re not sure which of these positions best fits your needs, create an action plan.

Pick a few poses from the list—the ones that seem best suited to your situation—and try them all during the first few days. By doing this, you will be able to find the position that best fits your needs.

Do you feel back pain in the morning? Have you tried changing your sleeping position? If you know other tricks, please share them in the comments.