1 Change To Improve Your Back Pain Today

We all experience low back pain at some point in our life.  It does not matter if you are 20 years old or 60 years old, you may be currently having pain. Sometimes when it comes to back pain we think about strengthening the core, getting more mobility in your hips or upper back. All of those aspects are important but, sometimes it’s the simple lifestyle modifications that make the most impact. I want you to think of an “activity” that you perform everyday sometimes for 8 hours, sometimes 6 hours or maybe just 30 minutes. Now think of this: when performing this “activity” you are unaware of your body position and unaware of what is actually going on around you. Sounds scary doesn’t it? Well this “activity” I am talking about is sleeping. Yes! Sleeping. An activity that we all perform daily that does not get much attention! Here are some tips and tricks to improve your sleep and decrease your back pain.


Back sleepers:

Reasoning: When sleeping on our back, we tend to have an increase in lumbar lordosis. Research suggests that the curvature in the supine(on your back) position is not much different than in the standing position. However, if you are experiencing pain in standing/walking we need to make sure we correct the position in sleeping.

Correction: Lay on your back with two to three pillows under your knees. Let your heels hang off the edge of the pillow. This will help ease the stress on your low back.



Side Sleepers

Reasoning: When sleeping on your side, our spine can end up being in twisted or awkward positions. Some people like to stack their knees on top of one another or some like to cross their legs over. Either way, the position of our hips can affect the way our back if positioned.

Correct: Position a thick pillow between your knees and ankles, allowing your legs  to be parallel with one another. Additionally, try and place a small comfortable pillow right above your bottom hip.


Stomach Sleepers

Reasoning: When laying on our stomach we tend to increase the amount of lumbar lordosis on our back, further straining muscles and ligaments in the low back. Remember our goal is to keep the back as relaxed as possible

Correct: Avoiding the position as much as possible. If you cannot avoid this position, place a pillow underneath your hips. This will help minimize the amount of lordosis in your low back.



Now, when we sleep in a position that is not beneficial to our back, mix in poor sitting posture, add a sprinkle of poor movement mechanics and poor strength, and toss in other biopsychosocial aspects, then we begin to see why we are having low back pain. This article is not dependent on whether or not you are having pain or what type of mattress you own. This article is a key element to understanding ways to keep your spine in a neutral and comfortable position. Also sign up for our FREE low back pain strategy guide below, its an important step in overcoming low back pain!

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Omega Sports and Recovery | Premier Physical Therapy | San Antonio TX

San Antonio's Premier Physical Therapy Clinic Providing One On One Care And Helping You Eliminate Pain And Prevent Injury. 

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