Most people know that good posture is important when we are standing, sitting or performing activities throughout the day, but having good posture while asleep can help to prevent or reduce chronic back pain .
It is best to try to sleep in a position that maintains the natural curve of your back where your ears, shoulders and hips are in alignment. Here are some tricks for every type of sleeper:
Choosing the Right Mattress
A firm mattress and box spring set that does not sag provides the best support for your back. If you are used to sleeping on a soft mattress it may be too difficult to get used to a new firm mattress. So before you spend the money on a new set, try placing a piece of ply board under your soft mattress to make it more firm. This is an inexpensive way to see if a firm mattress will work for you.
Turning in Bed
When turning in bed, do not bend or twist at the waist but move your entire body as one segment (log roll). Tighten your stomach muscles and bend your knees toward your chest when you roll.
Getting Out of Bed
To stand up from a lying position, log roll onto your side, draw both knees up and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. To prevent injury, avoid bending forward at your waist.
All of these suggestions should help decrease back pain and help you get a better night’s sleep. If you have questions about the proper mattress or sleeping position, a physical therapist can help. Contact Good Shepherd today .