Upper back pain can result from a lot of things. Injury, age-related wear, and tear, unhealthy lifestyle choices, high-stress level, all can be the cause of poor back muscles and painful upper back. No matter the cause, if you are suffering from upper back pain, having a good night’s sleep can be pretty difficult.
Changing your sleeping position can do wonders here. The best sleeping position for upper back pain for a healthier back is the one that not only lets you have a good sleep but also reduces the pain by keeping your spine and back stress-free throughout the night.
Here are some sleeping positions that’ll reduce discomfort and let you have peaceful sleep:
1. Sleep on your back with pillows under your arms
Sleeping on your back is the best way to keep your back healthy. When you sleep on your back, your weight is distributed throughout your spine and the torso rests in the most neutral position. However, if you are suffering from upper back pain, you need some extra support.
Two small pillows under your arms can go a long way here. These two pillows will not only give you the support you need but also will ensure that you don’t roll over in your sleep.
Make sure that the pillows you are using are small in size though.
2. Sleep on your good side with a pillow between your knees
People suffering from upper back pain often have pain on one side. This sleeping position is great for those who have pain on one side of the back or have shoulder pain.
Simply lay down on your good side (the one that does not pain) and put a pillow between your knees. Use a pillow near your chest for supporting the painful shoulder.
Sleeping in this position is great as your painful side gets added support, while the pillow between your knees keeps your pelvis, spine, and shoulders in alignment.
This is the best sleeping position for upper back pain for a healthier back, as this position lets you sleep on your good side as well as support your painful back. As a result, you get sound sleep as well as long-term comfort from pain.
3. Sleep on your back with a pillow under the small of your back
This position is great if you tend to experience upper back pain right after waking up from sleep.
This means, your back is not getting proper support while sleeping and there is extra pressure on your upper back. To address these issues, sleeping on your back with a small pillow under the small of your back can be a great way.
By placing the pillow underneath the small of your back, you maintain the natural curve of your spine and ensure proper distribution of weight.
As a result, you get immediate relief from the upper back pain, as well as promote healthier back.
No matter what sleeping position you choose for a comfortable night’s sleep, the type of mattress and pillow you are using go a long way in ensuring a healthy back.
The best sleeping position for upper back pain for a healthier back is of no use if you are not using supportive bed materials. Be a little mindful here and sleep in a position that offers comfort and promotes back health to get some respite from your upper back pain.