Sleeping on your side (with arms on the sides or with legs bent)
If you choose to sleep on your side, this position is most comfortable with your legs slightly drawn up towards your abdomen. You can also try placing a pillow between your legs to assist in aligning your spine. Use a full-length body pillow if you prefer for additional comfort and support. A mattress with a medium firmness is best for side sleeping.
Furthermore, this position can help keep your hips level and reduce any hip pain you might have.
Also, this position may be particularly helpful if you have osteoarthritis in the spine, spinal stenosis — a narrowing in the spine.
Sleeping on your back (with arms by the side or with arms by the head)
If sleeping on your back is the position you prefer, place a pillow under your knees. This helps maintain the normal curvature of your lower back, which can help you avoid lower back discomfort. To avoid back pain, try using a small, towel rolled up under the small of your back for additional lower back support. Make sure you support your neck with a pillow. This position may also be helpful if you have low back pain. Try a firm mattress if you sleep in this position as it will help keep everything aligned.
Sleeping on your abdomen
It’s generally not good for your back to sleep on your stomach, but if you need to for some specific reason, then it will help reduce back strain if you put a pillow under your pelvis and abdomen . Use a pillow under your head if it doesn’t place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head. This sleeping position may be helpful if you have a herniated disk in the center of your spine or a degenerative disease.
Tips for the best sleep positions:
- Try to maintain the curve in your back, such as lying on your back with a small pillow under your knees or a lumbar roll under your lower back, or on your side with your knees bent slightly.
- Do not sleep on your side with your knees drawn up to your chest.
- If you have a saggy mattress or one with minimal support, avoid sleeping on your stomach since this can cause back pain and make your neck uncomfortable.
- Select a mattress that is firm and also get a box spring set that doesn’t sag. You can add additional support to your mattress by placing wood slats across your bed frame.
- Try a back support to help you feel more comfortable.
- Try tying a rolled sheet or towel around your waist.
Enjoy your sleep and get a great nights rest. Without it, you become more susceptible to health problems, such as heart disease, stroke, diabetes, obesity and depression.
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