Snoring: Doctor explains how to sleep better at night
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Many Britons are struggling with stubborn backaches, with the NHS statistics showing that lower back and neck pain now account for a staggering 30 percent of GP consultations. While sleeping your way to a less achy back might seem too good to be true, an expert shares it might just work as long as you stick to certain rules. What’s more, you don’t have to compromise your favourite position as long as you make some adjustments.
If you’re fed up with starting your day with an achy back, it might be time to switch up your sleeping position.
While your posture is often blamed for an achy back, the way you hold it when you sleep also matters.
“Poor sleeping posture is a significant cause of back pain,” said Sammy Margo, Physiotherapist and part of the Mind Your Back expert hub.
Fortunately, the expert shared the “best” sleeping position that could nip this stubborn pain in the bud.
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If you naturally doze off while lying on your back, you might be onto something as this position is considered the “best”.
Margo said: “The best sleep position overall to avoid back pain is lying on your back.
“Even so, many of us find it a hard position in which to enjoy deep sleep.
“For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees.”
If you gravitate towards other sleeping positions, not all is lost. The expert shared there are certain tweaks that could benefit your back without compromising your go-to position.
What’s more, all you need is a pillow and the expert’s advice.
Sleeping on your side
Margo said: “If you prefer to sleep lying on your side, support your back in accordance with the natural curve of your spine to help ensure good spine alignment. A flatter pillow can help with this.
“Stretch your legs out and try placing a pillow between your legs.”
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Another trick that could help when sleeping on your side is placing yourself into a fetal position.
“This position helps open the space between your spinal vertebrae, lessens tension on your discs and prevents the spine from curving backwards,” the expert added.
Sleeping on your stomach
Margo said: “You may’ve heard that sleeping on your stomach is bad for your back but if you like lying in this position, place a pillow under your pelvis and lower abdomen to take the pressure off your back.
“Use a pillow under your neck or not, as you feel comfortable, but never place a pillow under your shoulders.”
Sleeping in a chair or on a sofa
While taking a little nap in your lounge might seem tempting, sleeping in a reclined position is “not the best for your back”.
However, if sleeping this way really appeals to you, it might be time to consider a reclining bed.
Margo said: “If you can sleep comfortably in a reclining chair, consider investing in an adjustable bed for best alignment.
“Reclining is helpful as it creates an angle between thighs and trunk.”
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