Best Sleep Positions for Back and Neck Pain

4.4 min read

Back and neck pain are among the most common injuries experienced due to the pressure sores encountered when resting in an improper position for prolonged periods. These incorrect resting positions in bed can also lead to other unwanted risks such as muscle strains, discomfort, poor mood, and sleep deficiency. Getting into the proper sleeping positions is crucial for preventing new injuries from developing and it also helps promote the recovery of old injuries. In this article, we will cover the best sleeping positions to help with the prevention and recovery of back pain and neck pain so you can get the best sleep you deserve!

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Pressure Sores

Pressure sores are injuries from ulcerated areas of skin and underlying tissues over the bone prominent spots of a body. Continuous pressure applied on the skin prevents proper blood flow to the area and eventually results in unwanted pressure sores. Visiting a doctor for consultation is advised for serious pressure sores, however, good work habits and proper sleeping positions can also help with the process. Having proper posture and ergonomics in a workspace and while sleeping are important for our wellbeing. When we are lying face upwards in the supine position seen below, the common areas for pressure sores are typically the:

A. Head

B. Shoulder

C. Elbows

D. Base of the spine

E. Heels

F. Toes

Best sleep positions

 

While everyone’s preferred sleep position may vary, it is recommended to practice sleeping in the positions that you already find most comfortable and then allow for some added slight adjustments. The important key to proper sleeping posture is to maintain alignment of the ears, shoulders, and hips in a relatively straight line.

Gaps between the mattress and your body are natural, however, filling in these gaps helps reduce pressure points by allowing your body weight to be more evenly distributed. Using pillows can fill in these unwanted gaps and adjustable beds can even remove some of these gaps completely by making the required fine adjustments. Since moving around while sleeping is normal, there is no need to stress over not maintaining the same sleep position. Instead, make the necessary adjustments to your bed and have extra pillows for additional support to account for the various other sleep positions you may encounter.

 

Automated Adjustable Bed Frames

The ideal bed configurations can vary depending on the conditions and requirements of each person, however, there is no denying that adjustable bed frames offer an added level of versatility. By combining with the suitable adjustable mattresses, electric adjustable beds can be configured for activities such as watching television, working on a laptop, reading a book, and most importantly sleeping. As time goes on, users may one day have a different condition or have an injury on a different body part. Because there is no universal one-size-fits-all, the flexibility of mattresses for adjustable beds and the versatility of electric adjustable beds makes them among the most highly sought-after bed solutions on the market.

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Preventing and Recovering from Back Pain

Back pain

 

Sleeping on your back is widely considered the best sleeping position for those experiencing lower back pain because this position helps to distribute the weight along the entire spine. Raising your legs by adjusting the foot actuator of an adjustable bed helps to maintain the natural curve of the spine. Another method of elevating your legs is by placing a pillow under your knees.

Sleeping position

 

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If sleeping on your side was preferred, try to alternate sides to reduce the chance of muscle imbalance and scoliosis. Another piece of advice is to maintain the natural alignment of the hips, pelvis, and spine by placing a firm pillow between the knees. Those with herniated disc pain may find side sleeping in a curled-up fetal position helpful.

The worst sleeping position for back pain is generally considered to be lying on your stomach. If you have trouble changing to another sleep position and require lying on your stomach, the alignment of your spine can be improved by placing a thin pillow underneath your hips and stomach.

Preventing and Recovering from Neck Pain

Neck pain

 

Sudden movements of the head and neck during sleep as well as awkward angles may result in neck pain. The key to preventing and recovering from neck pain while sleeping is to have support under your neck. Cervical pillows, a rolled towel, and adjustable beds can help get you into the right positions for proper alignment, support, and comfort.

Sleeping on your back is also considered to be the best sleeping position for your neck. By making fine-tune adjustments through the head actuator of adjustable bed frames, users can find their ideal position to properly support the curvature of their neck. A flatter pillow to cushion your head and a supportive pillow for the curvature of your neck are ideal for this sleeping position.

A side sleeping position

 

A side sleeping position is also a great option to consider for your neck. Ensure your head and neck are both aligned in this position to keep your spine straight and relieve any potential neck strains. Placing a taller pillow under your neck can help achieve this.

A side sleeping position

 

Resting on your stomach can be a challenge because keeping your head on its side requires your neck to be twisted and this puts pressure on your nerves. We recommend giving the other sleep positions a try and using pillows to support yourself in the back-lying or side resting positions. If sleeping on your stomach was truly the only option, try to experiment using a thin pillow and no pillow so you can find something that is comfortable while also minimizing any awkward angles.

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In Summary

Back and neck pain are often a result of pressure sores from resting in an improper position over prolonged periods. Practicing the right sleeping positions and daily routines helps to prevent back and neck pain while promoting the prevention and recovery of various pressure sores. Adjustable beds and supportive pillows also help users find their optimal sleeping positions for better sleep quality to promote mental clarity, improved morale, and a healthier body.

If you have any queries or wish to discuss our products further, please do not hesitate in reaching out to us! We are experts in what we do and want to ensure you find the best adjustable bed solutions to meet your needs.

sales@progressivebed.com | 1-800-828-9381

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