Home - health - Sleeping Positions To Alleviate Neck And Spine Pain
Sleeping positions to alleviate neck and spine pain

Sleeping positions to alleviate neck and spine pain

Sleep is one of the most essential restful activities for the body, and this activity must lead to relaxation and refreshment. Neck and spine pain can be triggered if you do not sleep in a proper position, so follow some tips and tricks to avoid neck and spine pain. Read more about the causes of neck pain and the best dos and don’ts of sleeping positions that help with neck and spine pain.

Causes for neck pain during sleep
Some of the reasons why you may be experiencing neck pain during sleep include the following:

  • Stress: Due to psychological stress, tension can arise in the neck muscles. They can get stiff and, in some cases, even inflamed. Due to the tension, the recovery slows, making the pain last longer.
  • Poor support: Insufficient support for the neck during sleep can trigger neck and spine pain. That is why it is crucial to have the proper support during sleep.
  • Poor posture: Sitting on a desk for hours can lead to bad posture. Not just computer screens but carrying heavy grocery bags without proper support and sitting in one position for too long are some reasons the neck and back muscles can get affected. This poor posture can lead to neck pain.
  • Sleep position: Sleep position plays a huge role in keeping the neck and spine healthy. So some positions, like sleeping on the stomach, can lead to neck pain in individuals.

Let’s discuss the sleeping positions that should be followed to keep the neck and spine pain-free. You may even consult a doctor for the correct sleeping positions and continuously invest in a good mattress that keeps your spine healthy.

Various sleeping positions
There are many different sleeping positions or postures that everyone is comfortable with. Let’s examine some of these and evaluate how they affect neck and spine muscles.

  • Side sleeping
    There are studies that suggest that the majority of adults like to sleep on their sides. And studies also suggest that this side of sleeping may help reduce neck and spinal pain. Not just that, this position can also help reduce snoring and acid reflux.

    Rule one of side sleeping is that the neck and head should be in linear alignment with the rest of the body, which can help prevent neck stiffness. Due to this alignment, the body’s weight is distributed evenly throughout, and the neck does not get excess weight.

    Choosing a neutral pillow that can help keep the neck aligned with the body is essential. Some people enjoy keeping two pillows under their neck, which helps keep their neck from sinking too low into the mattress. However, this rule can change for different individuals. It is recommended that the pillows not be too thick so the neck stays elevated at the right angle and not too high. If the neck is placed too high, that can trigger muscle pain.

    Another trick is to use a rolled-up towel that can be put alongside the long edge of the pillowcase where you will put your neck. The towel will take the shape of the curve in your neck, leaving no space in between for any imbalance in weight distribution. Try both tricks and see which one works best for you.

  • Back sleeping
    This is the second most common sleeping position adults use and is most recommended for anyone with spinal pain. It has been studied that sleeping on the back with the right neck and head alignment to the body can help reduce any pain felt.

    Sleeping on the back requires the correct head and neck alignment with the rest of the body, as mentioned. This can be achieved by using a small pillow at the base of the neck, which helps keep the head’s position neutral. You will also need to place a pillow below your knees or thighs, which can help keep the spinal cord and the muscles around it flat and linear. If you are too fidgety with your hands, the ideal hand position for back sleepers is either folded together on the chest or resting on either side of the body.

These two are the ideal positions for sleeping, which can help relieve any neck or spine pain caused due to sleep positions. One sleeping position should be avoided entirely not to trigger any pain. This includes sleeping on the stomach with the head facing either side. This increases the weight experienced on the neck, and the recovery from this pain takes a long time. Studies suggest that compared to side and back sleepers, those sleeping on the stomach complained the most about neck pain.

There’s no solution other than training yourself to sleep on the side or back to avoid neck pain. You can try placing pillows around you so you are limited from moving to your stomach to sleep in the middle of the night.

Tips for sleeping right
Here are a few tips to follow when sleeping:

  • Invest in the proper mattresses and pillows to support your spine and neck. Also, keep extra pillows handy whenever you need to adjust your neck position.
  • Use heat and cold therapy to relieve neck pain before bed. You can do this DIY activity for 15 minutes every night to help you.
  • Focus on exercising and stretching. This is important to keep the neck and back muscles activated and strong. Any unregulated movements in the middle of the night may lead to a muscle pull, but if your muscles work out consistently, they are strong enough to manage and recover from minor setbacks like these.

Latest Articles

Eczema – 3 methods to manage its symptoms
health

Eczema – 3 methods to manage its symptoms

Eczema has many different stages and types. Unfortunately, about 10.1 percent of people in the country have some or the other form of this condition. Such a disease is a combination of conditions that make the skin irritated or inflamed. With proper treatment, one can manage symptoms. Red, dry, cracked, and leathery skin are the common eczema signs. Here are three useful methods that help deal with eczema and manage its symptoms: Getting the right treatment options Here are some treatments associated with eczema. Dupixent Dupixent is prescribed for children six or older and adults; for those who cannot control symptoms with other treatment measures, alternate treatments are not recommended. This monoclonal antibody works on a targeted area in the immune system. Dupixent comes in pre-filled single-dose pens and syringes, given as a subcutaneous injection. One can find this treatment option in two strengths: 300-mg/2-mL and 200 mg/1.14-mL solutions. Cibinqo This once-daily oral treatment helps manage symptoms for adults who have not seen relief with prevailing treatment options. Cibinqo is an FDA-approved treatment for adults with moderate to severe atopic dermatitis. Doses that can be taken are either 100 or 200 mg. Alternately, a 50 mg dosage is for patients with moderate renal impairment. Upadacitinib and Eucrisa Upadacitinib is a JAK1 inhibitor and helps adolescents and adults with severe or moderate eczema. However, this FDA-approved treatment can cause side effects like fever, cough, nausea, and upper respiratory tract infections. Typically, one starts with 15 mg, but the doctor may advise a 30 mg dose if that does not work. Eucrisa is also a treatment option for eczema. It is for skin-only treatment, so do not get it in contact with sensitive areas and rinse with water in case of contact. Foods to eat and avoid Eczema needs to be managed with a disciplined nutritional regime.
5 mistakes to avoid before bed for better sleep
health

5 mistakes to avoid before bed for better sleep

Have you ever woken up feeling tired and lethargic despite sleeping for seven to eight hours at night? It could be due to poor sleep quality. Disturbed sleep influences the rest of your day: how you think, your performance at work, and other tasks. The causes of poor sleep are many, including a faulty mattress, distractions in your room, or a heavy dinner. Avoiding the following mistakes before bed can help you sleep better: Staring at a screen Using gadgets close to bedtime is probably the most common mistake in the digital age. The blue light emitted from screens affects the production of a specific hormone responsible for inducing sleep and regulating the circadian rhythm. Apart from the blue light emission, the television or mobile phone sound can be a distraction that keeps you awake. High noise levels create lots of mental stimulation and disturbance, preventing the brain from shutting down. Hence, it is advisable to avoid using phones, televisions, and laptops for at least an hour before bed. Exercising Exercise is among the best solutions for good health, but you must do it at the right time. Physical activity late in the evening or at night hampers sleep patterns by increasing stress and raising body temperature. The only exercise recommended before bedtime is light stretching and simple yoga. These help relieve muscle tension and relax the body and mind, preparing them to drift asleep. You can perform intense exercises in the morning or earlier in the evening. If you have some spare time before sleeping, use it for sitting down and reflecting on the happenings of the day instead of exercising. It will help you fall asleep faster. Making poor food choices A meal with lots of refined carbs and sugar is unsuitable for dinner as it can keep you awake at night.
Migraine – Ways to manage the condition
health

Migraine – Ways to manage the condition

Migraine headaches are a devitalizing experience. It completely saps the person of energy and prevents them from being productive during these episodes. There is usually a build-up to a migraine attack which is different for every individual. The phase before the actual migraine attack is known as the aura, and people may report seeing flashes of light or experiencing a tingling sensation. Below are some options for treating migraine headaches: Treatment options Nurtec Nurtec is a treatment option that helps relieve some symptoms of migraines. It reduces the severity of headaches and sensitivity to light. Nurtec is usually taken on alternate days to prevent migraines and other pain associated with the condition. Ubrelvy Ubrelvy, a fast pain-relief, is a treatment option that blocks calcitonin gene-related peptide (CGRP) in the body. CGRP is associated with migraine attacks, and suppressing it goes a long way in treating the condition. Excedrin This pain reliever does not just treat migraine headaches but also pain in other parts of the body. Excedrin provides fast pain relief to the patient. Qulipta Qulipta is a treatment option that helps prevent migraines over a more extended period. However, medical professionals do not recommend this treatment option to people suffering from kidney or liver problems. Qulipta works by blocking the CGRP protein. Foods to help manage migraine headaches Certain foods are part of the preventive treatment for migraines. While a preventative treatment may not completely stop migraine headaches, it will help reduce the severity and occurrence of these attacks. Bananas Bananas are rich in magnesium. According to some studies, magnesium is deficient in migraine sufferers, and the mineral stops the chemicals that cause pain. Watermelons Watermelons contain around 92% water, and it is a great way to stay hydrated. Dehydration often triggers headaches in general, which could lead to migraine attacks.