Nowadays, people are suffering lots of problems related to back pain. There are several reasons behind this annoying problem. To solve this problem people have to focus on the reasons and try to solve this problem.
In this article, we will discuss the solution to the back pain problem. The prior reason for back pain is the improper sleeping posture we also discussed other solutions.
The vital rule is the alignment of the spine
The main game is to maintain properly the alignment of the spine. While you are in sleep, there are many times, you are in improper sleeping posture and get pain in the back due to misalignment of the spine. So, this is the main reason.
You can notice that the gap between the spine and bed when you sleep on the bed. The stress will be generated due to this gap. People should support that body parts and try to prevent generating stress.
While you are in sleep at that time people turn some boy parts, this act is like twisting your body. This act also jerks on the spine.
To more get clear about these sleeping postures. it is recommended that you have to get knowledge about the basics of sleeping posture.
Try to move your whole body so there are minimum chances of getting jerk on the spine.
The sleeping posture for back pain
Due to misalignment of spine and stress in spine back pain occurred especially lower back pain.
Here we talked about some sleeping positions to try for back pain. The best supporting thing is the pillow. The gap should be filled with a spongy pillow.
The pillow helps to support our back. As well as we also use pillows by putting different places and to support the body parts and we can say that to reduce the stress in the spine.
Let’s see what are sleeping postures that can help us to reduced lower back pain.
1 Put pillow in a gap between the bed and lower back when you sleep on back sleeping posture
Putting the pillow in the gap which is created between back and bed. Our main aim is to cut down the stress generation in the spine.
When people sleep on their back, the gap between the bed and the back is created in this sleeping position. And stress will be generated in the spine and result that people are facing a lower back problem.
To avoid lower back problems you should put a pillow are some folded fabric that can help to provide support lower back.
2 Put a pillow under your knees when sleeping on your back sleeping posture
Sleeping on the back is the best sleeping posture in back pain although, it’s not recommended for snoring problems.
In this sleeping position, you can also put a pillow under the knees. So, we can reduce the stress in the spine. By doing this in the back sleep position, the spine will get aligned.
You can also put a folded towel under the knees instead of a pillow. The main aim is to support the body parts which are not supported very well.
What is the reason to provide support to the body parts?
Generally, when you sleep in the bed due to your body weight. That bodyweight force resting on your body parts that touch the bed. If more area is covered by putting more support, the intensity stress point/stress concentration point will be reduced.
The engineering says that due to gravity mass will become a force and if the subject resting on the surface horizontally with end support, the bending stress will be generated in the body of the subject.
These same phenomena apply to our bodies when we sleep in bed with any kind of postures. The core or middle part of our body is the back or spine where stress is generated.
Due to getting support from the ending body parts(head, shoulders, legs, hips), the stress will generate in unsupported parts such as the lower back.
3 Put a pillow between knees when you sleep inside postures
When you sleep on the side postures on any side either left-side or right-side, you have to follow such things to avoid lower back pain.
The first thing is your shoulder should touch the bed and then put a pillow between your knees.
If there is a gap present in between the waist and bed you can put a small pillow or folded towel for support purposes.
Remember our goal is to support the hanging back via providing some kind of support!
By putting the pillow between your knees is to make in the good alignment of the spine back as well as legs.
4 Put a pillow under the abdomen when you sleep on your stomach
Well, this is not a good sleeping position for good and high-quality sleep. Although, 20% people like to sleep on stomach.
But the good thing is that this type of sleeping posture is also a solution for lower back pain sleeping problems.
When you sleep on your stomach, you should put a pillow under your abdomen. That pillow provides support and fills the gap between the abdomen and the bed.
This act provides the perfect alignment for the body to sleep in a proper manner. Exact opposite position of the ideal sleeping position when you sleep on your back.
More time to sleep with this sleeping posture will occur neck pain when you wake up.
Pillow selection note
Pillow selection is also playing a vital role in this type of sleeping posture. Pillow should be smooth and spongy for providing comfortless your body parts, ears, head, face. Let’s take a look at what kind of pillow we have to choose for different types of sleeping postures.
For selecting the pillow, you can choose two types of pillow for lower back pain.
You should choose a thin pillow when you are going to choose to sleep on a stomach sleeping posture.
Moreover, When you are going to choose to sleep aside then you should choose a thick or big width pillow.
But, the thickness of the pillow should be comfortable according to your body part otherwise that causes more pain in your body.
Other solutions
There are also other effective solutions for a lower back sleeping problem. The first one is exercise second is to take proper healthy food because sometimes people consume bad food which is too bad for their body and they will get this problem after sleep.
You can also follow the proper stretching methods for your body. After waking up we should stretch our body in a sleeping position as well as after rising up our upper body in bed.
Conclusion
The main reason for lower back pain is the misalignment of your body parts especially your back while you are sleeping. The stress is generated in your spine and after you wake up you will get lower back pain.
So, the solution is to use supporting objects like the pillow and folded towel. Fill the gap and distribute the load and relieve the stress which can generate in your spine.
The sleeping posture is in the lower back pain sleeping problem is by providing the support in different types of sleeping postured as we discussed above in detail.