Upper back pain may not be as common as lower back pain, but it certainly is as excruciating as it gets. If you are suffering from a similar condition and looking for best way to sleep with upper back pain for a healthier back, then you are not alone. As per a study, 8 out of every 10 American suffer from back pain at some point in time in their lives.
A good night’s sleep is often crucial for leading a healthy and productive life. And, upper back pain often makes sleeping a challenging task. How? Well, finding a comfortable enough sleeping position becomes difficult.
Waking up with back and shoulder aches becomes common. For some, the pain may become so intense that it keeps them awake throughout the night and makes it difficult to carry out even the simplest of movements.
If you are experiencing something similar, then it is time to work on this.
Here’s the best way to sleep with upper back pain.
Find the right sleeping position
Finding the right sleeping position is not easy for someone suffering from upper back pain. Firstly, you need to find a position that does not hurt. And then, you have to ensure that the position will not cause more harm than good in the long run.
- Sleeping on your back: Sleeping on your back is by far the best way to sleep with upper back pain for a healthier back. This way your spine and back stays in the natural straight formation. The problem is, most people do not find it a comfortable sleeping position. But, keeping in mind the health benefits, you might as well give it a try! Using a supportive pillow beneath the head and neck is important to keep the upper back straight. You may use a pillow under the knees too, to keep yourself comfortable throughout the night. However, if you are suffering from sleep apnea or have snoring tendencies, sleeping on your back is not a great option.
- Sleeping on your side: This is the most popular sleeping position. While sleeping on your sides can be great for your back health, using proper pillow is important here. Make sure to rest your head and neck on a soft but supportive pillow, to keep your spine straight. The head pillow also helps in reducing the pressure on your shoulder, and thus offers relief from pain in the area. You may also use a pillow between the knees to keep this proper position during sleep.
- Sleeping on your stomach: Many people suffering from upper back pain tend to sleep on their stomach. While this may give you momentary relief, in the long run, it’ll do more harm than good. How? Sleeping on your stomach actually puts your back under a lot of strain. Moreover, your neck has to stay twisted for the entire duration of sleep. So, instead of giving you any actual relief, this position tends to hamper the overall health of your back. Show some love to your spine and avoid sleeping on your stomach!
Pay attention to the mattress you are using
The mattress plays a crucial role in determining the quality of your sleep. The softer the better? Not if you want to keep your back healthy! And, it is a complete no if you are suffering from any kind of back pain. Sleeping on a soft but supportive mattress is the best way to sleep with upper back pain for a healthier back.
Here, choosing the right balance between support and comfort is crucial. Go for an extra soft one and your posture will be faulty. Go for an extra firm one, and you have no comfort.
Invest in a good mattress with proper support and your back will thank you!
Try some gentle stretches before going to bed
Research has shown that gentle stretches are quite effective in relaxing the muscles. So, try and do some basic stretches right before going to bed for elevating pain and reduce stress.
In case you are experiencing severe pain in your upper back, you may consult with your doctor first to find out the stretching positions that are safe for you.
For most people sleeping comes naturally and is the way to rejuvenate the body.
But, chronic upper back pain can turn this relaxing experience into a dreadful task. While these suggestions are the best way to sleep with upper back pain for a healthier back, you must take active steps now to strengthen your spine and back muscles.
Reducing stress from your daily life, adopting a healthier lifestyle, exercising on regular basis and improving your sitting postures can help you get rid of upper back pain and improve your overall health.