Back and neck pain is something that can’t be helped sometimes. But the good thing is that we can recover from those through rest and sleep. However, the problem is that more and more people are having a hard time getting proper shut-eye which leads to an increasing number of individuals suffering from sleep disorders. If this goes on unaddressed, you don’t only end up with back and neck pain but you’ll also start developing sleep problems along with other health issues due to the fact that your body isn’t getting enough rest and sleep to recover.
This is why once your back pain and neck pain becomes persistent and you can’t even sleep properly to relieve the pain, it’s time you seek chiropractic care. Chiropractic doesn’t just reduce pain and treat the root cause. Practitioners also teach patients ways to improve their overall health and proper sleeping is one of those. Sleep positions play a huge part in the quality of sleep.
If you’re now thinking about chiropractic care, there are a lot of chiropractor in Singapore that can help you understand how it works and how it can help you specifically. Don’t endure pain and sleepless nights if you can do something about it. In fact, here are some tips from chiropractors on how to improve your sleep to avoid the back and neck pain at the same time.
Sleeping Position
Side-Sleeper
This position needs two pillows with a soft top pillow over a firm one if you have neck pain.
For lower back or hip pain sufferers, a pillow between your knees or a thin one under your waist is advised.
People with shoulder pain who sleep in this position should lie on their good side, and then put a pillow in front to support the bad side. It also prolongs the healing process of the bad shoulder if you sleep with one arm above your head.
Back-Sleeper
The pillows shouldn’t bend the head and neck forward to ease neck pain.
Individuals with back or hip pain need a pillow under their knees or a thin one in the small of their back.
This position calls for a small flat pillow lengthways under the affected arm and shoulder if you suffer from shoulder pain.
Stomach-Sleeper
This position is not recommended at all since it strains the neck and upper back.
Sleeping with one knee bent up with a flat pillow under your head and neck can help if you have neck pain.
Lower back or hip pain sufferers find this position comfortable sometimes, but it’s not good for you in the long run.
Lessen the strain on the lower back by putting a flat pillow under your stomach.
Invest On The Right Mattress
Generally, the mattress that you should be investing in is those that are firm enough to stop you from sinking into it but is also soft enough so your hips and shoulder can sink slightly when you sleep on your side.
If you’re on the heavier side, look for a firmer mattress that can hold you. But if you’re small and lighter a softer one is for you.
There are mattresses in the market with different levels of support on either side of the mattress. This is for those people who sleep with another person who is a different size and weight to them.
It doesn’t matter if you choose pocket sprung, memory foam, latex etc. as long as it benefits your size and weight.
If you see the term ‘orthopedic’ on a mattress it just means it’s extra firmer. Not exactly assessed or recommended by a professional.
You should start looking for a new mattress if the one you’re currently using has been with you for more than 10 years already. Moreover, if you can see a dip in the middle, as well as visible uneven, floppy or lumpy or has protruding springs it’s time to replace it. Aside from those, if you start feeling sore and stiff in the back, neck, or hips when you wake up, that’s your body telling you to ditch that bed.
Know How To Utilize Your Pillows
Choosing the number of your pillows depends on your sleeping position.
When sleeping, your head and neck should be aligned with your spine which is why the height of your pillow is vital.
Side-sleepers need two pillows with a more flexible and softer top pillow. This will give the height and comfort that your head, neck, and body needs in this position.
Back sleepers, will be good with one pillow only.
Stomach sleepers; require a one thin and flat pillow so the neck doesn’t get strained. Although as much as possible, this position should be avoided since it’s not really good for neck and back pain sufferers.