Chiropractor in Hurst TX Says Your Sleep Position May Be Causing Your Back Pain

We don't often think about the position of our spine when we're lying in bed. Your sleep posture can be a large factor in determining whether or not you will experience back pain in Hurst TX. When you're ready for some much-needed rest, remember these helpful tips.

1. Keep your spine in a neutral position. Choosing a well-made innerspring or memory foam mattress will provide your spine with a good foundation for proper support. Some mattresses will create pressure points the longer you lay on them. These points include the back of the head, shoulder blades, tailbone, and heels. When these pressure points occur, your neck and lower back aren't getting proper support. Try adding a foam mattress topper for additional support. The thickness of the topper will depend on your weight. As a general rule, the less you weigh the thinner the topper should be. I typically recommend about 2 inches of thickness if your weight is around 150 lbs.
2. Sleep on your back. The worst position for sleeping is on your stomach. When you sleep on your stomach your neck is often rotated to the side which increases the stress and strain on the supporting muscles and ligaments. This position also puts more pressure on your lower back. Sleeping on your back allows for a larger amount of your body's surface area to come in contact with your mattress. This will minimize pressure points while keeping your spine in a neutral posture.
3. Alternate sides if you're a side sleeper. If your mattress does not provide proper support, sleeping on the same side contributes to muscle imbalance, pain, and in some cases scoliosis. When you sleep on your side be sure to put a pillow between your knees. This will help keep your hips, pelvis, and spine in proper alignment.
4. Use a pillow. Whether you sleep on your side or on your back be sure to support your neck with a pillow. Your pillow should be positioned beneath your head and neck and NOT your shoulders. If you sleep on your back a neck roll may provide you with the best support. The goal is to fill the space between your neck and mattress. If you sleep on your side, the pillow should be thicker to fill the space between your head, neck, and the mattress. If you feel one ear is closer to a shoulder than the other, this indicates your head is not in a neutral position. If the ear is closer to the shoulder on the mattress you need a thicker pillow.

Your body type determines the type of support you need. The shape of your body is an often overlooked factor when determining the type of support needed. If your hips are wider than your waistline, a softer mattress may provide the best support. This allows your pelvis to sink into the mattress, keeping your spine in a neutral position. If your hips and waist are similar in width, then a firmer sleeping surface will offer better support.

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