It depends on what you're used to, and making minor adjustments to ease the load on your spine. There are a variety of positions, and there is no "best".This link will help (from Mayoclinic): Slide show: Sleeping positions that reduce back painIf you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.This is useful, too:More: L5/ S1 disc protrusion, and Kate Simmons' answer to What are good habits to mitigate long-term spinal degeneration? (I know it's a hernia, which likely means there's a weakness in the muscle or surrounding tissue wall too. Take care of your spine!)Thank you for your A2A, and good luck!On your side, small pillow under your waist (between the hipbone and the ribcage), pillow between your knees - and flip over every time things start to hurt a bit.It takes a while to get the exact right size of waist pillow, but once you do it works great.
I slept like this a couple years before my back healed completely.Also it really helps to put a big pillow (or a couple big pillows) under your upper arm, so that there is less torsion on your shoulder blade and upper back./Healing-Ba...I would suggest that you spend most in prone position, which is sleep on your stomach. This suggestion is based on most common type of herniated disc, which is posteriolateral. When you have severe pain, try to lie down flat on your back and place a pillow under your knees. Published on Apr 2, 2012 After a Herniated Disc Diagnosis: Making Your Workstation Ergonomically Correct Although a herniated disc diagnosis is no cause for panic, itmay cause you some concern, particularly if you sit at a deskevery day to work. The forces normally exerted on spinalcomponents triple when you sit down, which is why remainingstationary in a seated position for long periods of time cancause chronic, unrelenting back pain. If you must sit for thebetter part of the day, take steps to ensure that yourworkspace is ergonomically correct and that your body iscomfortably positioned so less stress is placed on your backand neck.
What to Do at WorkIf you’ve just received a herniated disc diagnosis, you can take steps to make your workstationergonomically friendly to reduce the pressure on your neck and back. Start by adjusting your: • Workstation surface – Some desks and cubicles are adjustable and workstation surfaces should be positioned to stand at about elbow height when you’re seated. • Office chair – An adjusted office chair should promote proper posture while sitting, which can help relieve pressure on your neck and back. Raise or lower your chair so that your elbows rest at a 90-degree angle when your hands are at your keyboard, and so that your legs, with feet flat on the floor, form a 90-degree angle at the knee. An adjustable footrest may be necessary. • Monitor – While sitting at your workstation, close your eyes with your head facing forward comfortably. If your monitor is positioned correctly, your gaze should fall in the center for your screen when you open your eyes. If it doesn’t, raise or lower the screen accordingly.
Solutions are Unique to Each IndividualKeep in mind that what works for one individual won’t work foranother. Whatever positioning you choose for your desk, chair, andmonitor, it should ultimately relieve the strain and pressureassociated with an improper workstation setup and poor posture. Itmay take some time to find just the right set of workplaceadjustments necessary to help you manage the symptoms. Don’t beafraid to ask your employer for ergonomic furniture or a workplacesetup that is conducive to your comfort. Remember, your boss knowsthat a happy, comfortable employee is a productive employee. Talk to a SpecialistIf your herniated disc diagnosis has you unsure of how to proceed with yourday-to-day work schedule and other activities, talk with your doctor toexplore your options. You may also find it helpful to speak with anergonomist, physical therapist, chiropractor, oranother specialist that can show you techniques forproper body mechanics and posture while sitting,standing, and sleeping.
Some large companies mightalso have information about workplace comfortavailable from the human resources department. Know When to Stay HomeOf course, there might be times when the pain and other symptomsare simply too excruciating to allow you to make the daily journeyinto the office. If there is a chance that your herniated disc symptomsmight linger for several weeks, discuss your options with youremployer. Some companies allow valued employees to work fromhome during treatment for debilitating conditions such as a herniateddisc. Talk to your doctor, also, about making sure the furniture in yourhome is ergonomically sound, especially if you intend to work fromthere for a while.Office chairs and back pain: Chiropractic and physiotherapy can help dramatically with the relief of back pain. But if you If your job entails sitting for long periods of time, chances are high that you will continue to develop pain. It is like building a sand castle against the ocean, the pain will come back again and again.
The main reason behind this is that sitting, in an office chair or sitting in general, is a static posture that increases stress in the back, neck and shoulders. When sitting in an office chair for a long period, the natural tendency for most people is to slouch over or slouch down in the chair, and this posture can overstretch the muscles, disks and surrounding structures in the spine. Over time, incorrect sitting posture can damage spinal structures leading to degeneration, and worsening chronic pain. Ergonomic office chairs are a good investment. When used properly, these chairs maximize back support and encourage good posture good posture while sitting. However, purchasing an ergonomic office chair is not enough – it is also necessary to adjust the office chair to the proportions of the individual’s body to improve comfort and reduce aggravation to the spine. The first step in setting up an office chair is to establish the desired height of the individual’s desk or workstation.
This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether. Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines – distilled into a quick checklist – to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine: these roués can be applied to any chair, though ergonomic chairs are the best. 1. Elbow height sit comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.
2. Thigh angle see that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair. 3. Calf angle
With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair. 4. Low back support
Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time.
This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs. 5. Eye level
close your eyes and look strait ahead. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the neck and upper back. 6. Armrest Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair. Even with the best chair prolonged sitting is not good for the back. To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour.