The Best Sleeping Positions for Lower Back Pain 😴

Back pain is a thief—it can rob you of your all-important zzz's. Whatever the cause, low back pain can make it hard to get comfy at night. And there are times when your pain will wake you—especially if you don't snooze in the best sleeping position for lower back pain.

This lack of sleep makes the pain worse. Sleep loss may impair healing or affect your mood, heightening pain sensitivity, or disrupting chemicals in the brain that are known to be involved in pain.

Finding the best sleep position for lower back pain may help you get a better night's rest and relieve your pain.

This takes some trial and error. In general, it is best to try to keep the normal curvature of your back when you sleep.

That said, there is no one-size-fits-all sleeping position for lower back pain. The best sleeping position is one that feels most comfortable for you.

Here are the best sleeping positions for lower back pain.

BACK SLEEPING AND LOW BACK PAIN

When sleeping on your back, try placing a pillow under your knees or a small pillow under your lower back. This will support the natural curve of your spine and reduce pressure on your lower back.

SIDE SLEEPING AND LOW BACK PAIN

When sleeping on your side, try putting a pillow between your legs. Keeping your knees bent will reduce pressure on your lower spine, too.

Finding the best sleeping position for low back pain can help you get a better night's sleep, resulting in spillover effects on your pain. Experiment with different positions and pillow placements to find one that works for you.

#sleep #sleepingposition #lowbackpain #chiropractor #chiropracticcare #newhamburgchiropractic #rehabilitation #wecanhelp #2020recordreadawards #newpatientswelcome #newhamburg #wilmot

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Prevention And Management Of Neck Pain

By Dr. John A. Papa, DC, FCCPOR(C)

Most adults can expect to experience some neck pain in their lifetime.  The cause of neck pain is often multi-factorial, meaning that there is usually no single cause.  Once an episode of neck pain happens, some individuals will find it is a persistent or recurrent condition.  However, there are management strategies that can be employed to minimize the negative impact of neck pain.

Below are some tips on prevention and management of neck pain.

·   Protect your neck while you sleep by choosing a pillow that will help support the head, neck, and shoulders.  This will keep them in alignment and minimize stress and strain. 

· Be smart when working at a workstation/ desk. The workstation/desk should be at elbow height.  Use of an adjustable chair can help meet this need.  Computer monitors should be at eye level for easy viewing.  Do not cradle the phone between your head and shoulder.  Use of a headset or the speakerphone feature will keep your hands free and allow you to multi-task in a safe manner.  Be sure to take regular breaks every 20 to 40 minutes that allow you to stand, walk around, and stretch your neck and upper back.

·      Avoiding cigarette smoke can be helpful.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation with coughing, and cause general damage to the musculoskeletal system through direct chemical irritation and chronic inflammation.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck problems later in life.

·         Drinking water brings vital nutrients to neck muscles and decreases the risk of cramps and strains.  Water also helps to protect neck joints by providing lubrication and cushioning.

·      Eliminate poor posture which can strain the muscles and joints in the neck.  While sitting, make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Your head should be resting on your torso and not poking forward.

·     Engaging in regular physical activity and exercise will help keep your neck strong.  This can include general cardiovascular conditioning, along with postural, stretching and strengthening exercises for the neck, shoulders and upper back.

·      Get professional help for your neck pain.  The following treatments have been identified as being helpful for most cases of neck pain:  education, exercise, mobilization, manipulation, laser therapy, acupuncture, and soft tissue therapy.  The scientific literature does not identify any “best” treatment that is effective for everyone.  Trying a variety of therapies or combination of therapies may be required to find relief and help manage neck pain.

If you are having difficulty managing neck pain symptoms, contact a qualified health professional who can prescribe appropriate therapy, rehabilitation and self-management strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How To Choose The Right Pillow

By Dr. John A. Papa, DC, FCCPOR(C)

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·         Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·      Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·      Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·       A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·   Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How To Choose The Right Pillow

By Dr. John A. Papa, DC, FCCPOR(C)

 

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·        Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·      Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·        Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·      A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·       Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How To Choose The Right Pillow

By Dr. John A. Papa, DC, FCCPOR(C)

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·        Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·        Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·        Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·        A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·        Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a  chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.