Things you need to know as a back sleeper!

Rest and sleep are one of the most essential parts of health because this is when your body repairs. During our sleep we recover from stresses, process emotions and events and even become stronger if we have trained during the day. However, sleep is not always restful, especially when we have pain and cannot find a good position. You probably have a favorite sleeping position, whether it is on your stomach, on your back or on your side. You also might find it difficult to switch between them. Your preference might be more psychological meaning you find the most comfort in your body in that particular position. In this blog, we will focus on back sleepers! We will explore how to make back sleeping comfortable to ensure you experience the least amount of pain and discomfort as possible.

Benefits and drawback of sleeping on the back

Every sleeping position has different benefits and drawbacks. Let’s explore here the ones associated with sleeping on your back.

Benefits:

• • It is a balanced position for the spine, head and arms. There is less opportunity to get twisted and rounded when we lay on our backs.

• • There is no pressure on the shoulders and the neck.

Drawbacks:

• • Many people do not enjoy this position because it might feel psychologically more vulnerable

• • Some people have a hard time breathing and might be more prone to snoring and sleep apnea if they lay on their back, especially if they are overweight.

Best way to sleep on your back

Despite the fact that sleeping on your back gives less options for things to go wrong for your spine, many people experience low back pain and neck pain in that position.

How to avoid low back pain

There are two common reasons for you to have low back pain when laying on your back:

1. 1. If your hip flexors are short, you might feel a pinch sensation at the bottom of your back. You might be extension intolerant. This means that you may feel more sore when you stand/walk for an extended period of time. It may also be worse if you lean backwards.

2. 2. If you have had some herniation or disc problems (like a bulging disk),  you might be flexion intolerant. This means that sitting, slouching and bending forward are all likely to aggravate your back.

You could have both and be extension and flexion intolerant. In which case, you only find comfort in a narrow range of neutral spine. Got to find that sweet spot!

Extension Intolerant

If you are extension intolerant, a pillow under your knees while sleeping will typically be helpful. Find the thickness that works best for you. I recommend going with the smallest thickness that feels comfortable.

Flexion Intolerant

If you are flexion intolerant, a lumbar support like a towel under the small of your back is typically helpful. I suggest grabbing a bath towel, and folding it in ½ lengthwise, and then in ½ or ⅓ widthwise. Then crunch it a bit so it makes a shape that will match as closely as possible the space between your mattress and lower back. It should fit just at the top of your buttocks and stop just before your mid back where your back normally rests on the mattress. See picture below of what it should look like before you lay down.

You can also use both the towel under the lower back and a pillow under the knees. I would suggest trying over several nights to see what really works best for you. Things might change depending on the condition of your spine.

How to avoid neck pain

What is the best pillow?

It seems there is a million dollar market on sleeping pillows with all sorts of shapes and sizes and most people are confused as to what is going to be the best pillow. The truth is, if you move around and change position, it can be tricky to have a pillow that works both for side lying and sleeping on the back. Because I like to switch from back to side lying, I use a memory foam pillow that is easily re-shapable.

General rule for sleeping on your back is to have a pillow that will offer a gentle slope to bring a slight curve to your upper spine. It can be fairly flat or a bit thicker. Avoid very large pillows that are too stiff.

Common mistake:

A lot of people will place the pillow just under their neck and head. This will bring their head forward and accentuate the common issue of forward head posture. (see picture below)

Instead, place the top of your shoulders on the pillow, and scoop the back of your head upwards while tucking your chin in. This will create a gentle curve at the top of your spine and maintain a long neck. 

This photo shows how you can your one of your head to scoop the back of your head and bring the base of your head higher up on the pillow.

Final position

The picture below will show you what all of these tips put together will look like.

Conclusion

If you use all three pieces of advice, you should have:

1. 1. A pillow under your knees, easing any hip flexor tension

1. 1. Some support under the small of your back to avoid the flattening or even rounding of your lower spine on the mattress.

1. 1. A pillow supporting your upper spine (shoulders, neck and head), starting at the top of your shoulders. Your chin should be gently tucked.

If you would like personalized postural coaching for your condition, please book a massage therapy session with our Registered Massage Therapist, Sylvain. He can teach you how to find a comfortable sitting, standing and lying position that works for you and your condition. He can also teach you how to bend forward while avoiding low back pain! To book an appointment with him at Natural Choice Medical Clinic in Guelph, click HERE.