The best sleeping position for back pain, neck pain, and sciatica - Tips from a physical therapist
Tone and Tighten・13 minutes read
Achieve the best sleep by maintaining a neutral spine alignment with proper support for the lower back, middle back, and neck, using the right mattress and pillow. Avoid stomach sleeping to prevent neck rotation, lack of support, and pressure on internal organs, while side and back sleeping require specific pillow support for proper alignment and pain relief.
Insights
- Maintaining a neutral spine alignment is crucial for a good night's sleep, requiring proper support for the lower back, middle back, and neck in various sleep positions.
- Using customized pillows and avoiding stomach sleeping can significantly improve sleep quality by reducing discomfort and promoting proper alignment, ultimately alleviating joint and muscle stress.
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Recent questions
What is the best sleep position?
Side sleeping with proper support.
How often should mattresses be replaced?
Every 8-10 years.
Why is sleeping on the stomach discouraged?
Leads to neck rotation and lack of support.
What should pillows provide during sleep?
Support for the neck and spine.
How can joint and muscle stress be alleviated during sleep?
Proper support and alignment in sleep positions.
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Summary
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"Optimal Sleep Tips for Back Pain Relief"
- Jared Beckstrand, a doctor of physical therapy from toneandtighten.com, shares five tips for achieving the best night's sleep, particularly beneficial for those experiencing back or neck pain.
- The best sleep position is one that is comfortable and maintains a neutral spine alignment, with support needed for the lower back, middle back, and neck.
- To achieve the correct sleeping posture, it is essential to have the right support from the mattress and pillow, with mattresses recommended to be replaced every 8-10 years.
- Sleeping on the stomach is discouraged due to the inability to maintain a neutral spine position, leading to neck rotation, lack of support, and pressure on internal organs.
- Side sleeping requires a pillow that supports the neck in a neutral position, additional support under the lower back, and a pillow between the knees to maintain proper alignment.
- Back sleeping also necessitates a pillow that supports the neck without pushing it too far forward or backward, and placing pillows under the knees to relieve pressure on the lower back.
- Specific recommendations include using customizable pillows to cater to individual needs and avoiding sleeping on the stomach to prevent discomfort and pain.
- Proper support and alignment in sleep positions can alleviate joint and muscle stress, promoting better sleep quality and reducing morning pain.
- Viewers are encouraged to like, subscribe, and share the video for more helpful tips from toneandtighten.com.
