Manage back and neck pain

Do you wake up with back or neck pain? Your sleep position might be the culprit. Here are some practical tips to relieve your pain and help you sleep like a dream!

Finding your ideal sleep position

For back pain: Try sleeping on your side with a pillow between your legs to align your spine and reduce pressure. If you prefer sleeping on your back, place a pillow under your knees to relieve your back. Avoid sleeping on your stomach as it may worsen your pain.

For neck pain: Avoid sleeping with your arms raised, which can increase tension. For better alignment, place a pillow under your arm or painful shoulder, depending on your sleep position.

Preparing your bed for comfort

Pillow choice: Choose a pillow that supports your neck properly, whether you sleep on your back or side. The pillow should keep your neck aligned without tilting too high or too low.

Mattress choice: Your mattress should be firm enough to support your back but soft enough to contour to your body. A good mattress won’t make you feel your partner’s movements during the night.

Techniques for better mobility in bed

To turn: Bend your legs, lift your pelvis slightly, and turn using your legs and arms.

To get up: Roll onto your side, let your legs hang off the bed, and use your arms to push yourself into a seated position.

Taking care of yourself before and after sleep

Relaxation exercises: Before bed and upon waking, do gentle stretches or relaxation exercises to ease your muscles. This can help reduce morning stiffness and improve your sleep quality. By following these tips, you can enhance your sleep and minimize back and neck pain. Remember, comfort is key for restful sleep. Choose the right position and accessories to help you fall asleep comfortably and adjust as needed to reduce pain.