What position do you sleep in? Do you wake up refreshed and ready for bed, or do you sometimes suffer from a stiff neck or back when getting up? If so, it makes sense to check your sleeping posture. After all, incorrect posture can lead to various physical complaints. Do you suffer from long-term back or neck problems? Then it makes sense to change your sleeping position. In this blog, read more about sleeping positions and how to prevent complaints caused by incorrect sleeping positions.
Where do those annoying back and neck pains after sleeping come from?
Any sleep position can cause physical complaints. Our preferred sleeping position is determined early in life and is therefore difficult to unlearn. We know three different sleeping positions. The most common position is on your side. This is followed by the back and then the stomach. Not every sleeping position is equally good and can cause physical complaints.
It appears to be very important to start your sleep in good posture. From research has shown that not only your sleep position, but also the quality of sleep itself can play a role in causing complaints such as muscle stiffness or joint pain. People who have difficulty falling asleep, wake up frequently and/or wake up too early are more likely to suffer from neck and shoulder pain.
Do you sleep on your side?
About 75% of people lie on their sides. Do you suffer from (lower) back pain, stress or sleep apnoea? Then it may make more sense to sleep on your side. This will feel a lot more comfortable. Besides, the nightly cleansing process in your brain works a lot better too! Want to relieve your lower back while sleeping? Then try placing a pillow between your legs so that your hips are in a straight line from each other.
Do you sleep on your back?
People who sleep on their backs are more likely to suffer from lower back pain. In that case, try putting a pillow under your knees. By raising your knees slightly, you prevent strain on your lower back and maintain the natural formation of your spine. Do you still notice that you keep waking up on your back? Then teach yourself a different sleeping position.
Do you sleep on your stomach?
Then it is advisable to change your sleeping position anyway. Do you have back problems? If so, this position can make back problems worse. This is because this position is the most stressful for your body. This sleeping position greatly increases the risk of neck and back complaints. Belly sleepers tend to move back and forth more often during sleep. The head turns partly or completely to the side. This is very stressful for the neck. Besides back and neck complaints, this can also lead to severe headache complaints.
How to prevent back pain by sleeping position?
To prevent these complaints, it is important to move enough during the day, change your posture and maintain a healthy weight. In addition, the right mattress or pillow can make a world of difference when it comes to back and neck pain. In addition, change sleeping positions to see if your pain goes away.
Back problems with a mattress that is too soft
If you use a mattress that is too soft, your body may sink deep into the mattress. As a result, your spine will no longer receive support and your muscles will not be able to relax sufficiently.
Back problems with a mattress that is too hard
Is the mattress too hard? Then your body cannot sink in at all. As a result, the shoulders and hips remain on top of the mattress and your spine is bent upwards. Thus, the back muscles do not get the necessary relaxation.
Tips to prevent neck pain after sleeping
There are two sleeping positions that have a lower risk of neck pain: on your side and on your back. Do you sleep on your back? Then choose a pillow that supports the natural curve of your neck with a flat side that cushions your head.
- Try using a pillow with springs. The pillow will automatically mould itself to the shape of your neck. A pillow with springs does need to be replaced annually.
- You can also choose to use a pillow with memory foam. This is a special pillow that remembers the shape of your head and neck.
- Try to avoid a stiff and high pillow that holds up the neck while sleeping. This will help you avoid a stiff neck and pain in the morning.
- Do you sleep on your side? Then you can keep your spine straight by using a pillow that is higher under your neck than under your head.
Do you suffer from back or neck pain after sleeping? Then contact FriskFysio Amstelveen
The moment you experience symptoms after sleeping, you can contact with us to see if we can help you further in fixing it. You can call us at 085-5000333 or send an email to info@friskfysio.nl.
