![]() ![]() How to Sleep on Your Back: Our Sleep Experts Weigh In As a result, you may beīetter off sleeping on your side or stomach. Back sleeping can alsoĪnd make it more difficult to breathe. ![]() Reflux or sleep apnea, for example, may find that back sleeping Or have other health conditions, you may want to consult with yourĭoctor before trying to become a back sleeper. This will typically be a pillow of medium loft.Īnother way to reduce tension and help you stay asleep on your back is to elevate your head and/or legs using a power adjustable base.īack sleeping may not be suitable for everyone. Look for a pillow that’s not too high but also soft enough to offer good comfort. You can also place a pillow under your knees, which can help reduce tension and keep you laying flat. This can help reduce pain and encourage the natural curve of your spine. Try placing a small pillow or rolled-up towel underneath your lower back while you sleep. If you're sleeping on your back and feeling discomfort in the lower part of your spine, it may be because of your pillow (or lack thereof). In addition, sleeping on your back with yourĬan help reduce symptoms of heartburn and acid reflux. Neutral position, which promotes proper alignment and can reduce Sleeping face-up allows your head, neck and spine to rest in a You who would love to give back sleeping a try. Whatever brought you here, there are a ton of people just like Has your doctor or therapist recommended you try sleeping on yourīack for health reasons? Maybe you read that sleeping on your backĪcid reflux. Get up and stretch every hour or so.Why Train Yourself to Become a Back Sleeper?Īre you suddenly waking up with new and unexplained aches and pains? A chair with good lumbar support can help you avoid low back pain from prolonged sitting. Make sure you have proper lumbar support while sitting.government agency responsible for setting and enforcing workplace safety standards Go to source X Trustworthy Source US Occupational Safety and Health Administration U.S. Set up an ergonomically correct workstation.Leaning slightly to the side can help reduce this discomfort and risk. Over time, this can jam the joints and cause pain. Make sure you angle your body slightly to the side, which prevents a hyperextension of the low back. X Research source Care must be taken when using a foam roller directly on the low back. You lie on a flat surface and roll the foam roller beneath your back. Use a foam roller to help relieve muscle pain.When lifting, keep objects close to the body. Lift from the knees, pull the stomach muscles in, and keep the head down and in line with a straight back. Don’t try to lift objects that are too heavy.If your back pain does not appear to get better, trying other strategies to relieve your back pain throughout the day may help. This article has been viewed 1,028,649 times. This article has 23 testimonials from our readers, earning it our reader-approved status. ![]() WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 22 references cited in this article, which can be found at the bottom of the page. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT). He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy (DPT) from Arcadia University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. This article was co-authored by Jason Myerson, DPT, DMT, OCS, FAAOMPT. ![]()
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