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We keep 1,000's of mattresses and beds in stock for free next day delivery all with up to 70% off the typicalWe stock mattresses and beds from Silentnight, Having trouble logging in? Sign up for a free account Get unlimited access on Medscape. We don’t often think about our spines when we’re lying in bed. But our sleep posture can help determine whether or not we experience back pain. So when you turn in for the night, remember these tips from physical therapist Marleen Caldwell, PT, MS, Cred MDT: Choose a well-made innerspring or foam mattress, or add a foam mattress topper to your innerspring mattress for additional support. You can also alter your sleep position or use pillows to keep your spine neutral. The best position for sleeping is on your back. The worst position for sleeping is on your stomach due to the unnatural position of your neck. Sleeping on your back evenly distributes weight across the widest surface of your body, minimizing pressure points and ensuring proper alignment of your internal organs.
RELATED: What Happens to Your Body When You Don’t Get Enough Sleep Some evidence suggests that habitually sleeping on one side on an ill-fitting mattress may contribute to muscle imbalance, pain, and in some cases, scoliosis. Always sleeping on the same side suspends the middle of your body between your hips and shoulders, the broadest parts of the trunk. Place a pillow between your knees as shown below to keep hips, pelvis and spine aligned. Whichever sleep position you choose, position your pillow beneath your head and neck, and not your shoulders. If you sleep on your back, make sure the pillow fills the space between your neck and the mattress to maintain your head in neutral position, as illustrated below. If you sleep on your side, use a thicker pillow, also shown below. If your hips are wider than your waist, a softer mattress can accommodate the width of your pelvis and allow your spine to remain neutral, as shown below. If your hips and waist are in a relatively straight line, a more rigid surface offers better support.
RELATED: 4 Simple Stretches to Help Alleviate Back Pain (Video)Since you will spend about one-third of your life sleeping in a bed, the type of pillow you choose is an important part of preventing or managing neck pain.One of the most common causes of neck pain is having your neck twisted or bent too far in any direction for a long time. If you wake up in the morning with a painful neck, it may be because your pillow is not supporting your head and neck in the right position, which is described as a "neutral" position. That means that the normal slight curve of your neck is not changed.Neck Pain: The Right Position in Bed Even before they go to sleep, one mistake that many people make is not supporting their head properly while reading or watching television in bed. Avoid propping yourself up on several pillows with your head bent forward. If you are reading, make sure your arms are supported and your head is in a neutral position. When it comes to getting some shut-eye, the best position for sleeping is on your back or your side.
Avoid sleeping on your stomach, because this forces your head to be twisted into an unnatural position.Neck Pain: Picking the Right Pillow Finding the right pillow can improve the quality of your sleep and prevent or reduce neck pain, according to studies on pillow use. If you sleep on your side, pick a pillow that just fills the space between your ear and your mattress without tilting your head. If you sleep on your back, your pillow should keep your head from tilting backward or forward.There are many pillow options to choose from. The goal is a pillow that gives you good support as well as a good night's sleep. The basic rule is to find a pillow that keeps your neck in that neutral position. Here are some choices worth a test drive:Orthopedic pillows. These are pillows that are designed to maintain the natural curve of your neck.The old-fashioned feather pillow may be the right choice for you, as long as you aren’t allergic to down or other feathers. These pillows can be molded to fit the shape of your head and offer less resistance than foam.
These are roll-shaped pillows designed to relieve neck stress and neck pain by maintaining the natural shape of your head and neck while you sleep.Water pillows supports your neck by absorbing and redistributing weight. A study done at Johns Hopkins found that sleeping with a water-filled pillow had some advantages over standard down or foam pillows or even cervical roll pillows in reducing neck pain for some of the study participants. One advantage of the water pillow is that you can customize the amount of support it provides: the more water you add, the firmer the support, and vice versa.If you are waking up with neck pain, if you want to avoid it to begin with, or if it’s been so long since you bought pillows that you don’t even know how old yours are, you might want to do some shopping at your local bedding store. Since you spend a good chunk of your life sleeping, one of the best ways to ensure sweet dreams is to get the most comfortable pillows you can find.Bad Mattress or Bad Back?
Do I Have to Get Out of Bed? Can’t stand up straight without wincing in pain? stiff you can barely move it? Is twisting to get in or out of the car an awkward dance of “ow?” Neck and back pain can make your life miserable. just be that you have a muscle spasm or ligament strain, but persistent neck or back pain could be caused by a more serious condition, such as arthritis of the When you hear “joints,” you might think of your knee, your elbow, your jaw, and/or your hip. But your spine contains many joints as well. spine is made up of bones called vertebrae, and the joints between each of the vertebrae are called facets. Facet joints provide stability, support, and mobility to the spine. As in any joint, cartilage between the bones helps the facet joints move appropriately. In the facet joints, discs of cartilage With injury or age, cartilage can break down. the facet joints wears away over time, becoming thinner and less supportive.
Discs can slip or bone spurs can grow as the bone attempts to adjust to less support from the cartilage. Inflammation can occur as osteoarthritis develops in the facet joints. Pain, stiffness, and even pressure on the nerves of the spinal cord can result from degeneration of the facet joints. There are many names given to this pattern of breakdown, facet arthritisfacet diseasefacet hypertrophyfacet joint syndromedegenerative facet joints Vertebrae are usually separated into several groupings. Cervical vertebrae are the neck vertebrae. Thoracic vertebrae make up the midback, and lumbar vertebrae make up the lower back. The facet joints of the cervical spine can develop cervical spondylosis, which is arthritis of the neck percent of people over age 60 have some degree of this condition. Genetics, smoking, a job with repetitive neck motions, and neck injuries can all contribute to the development of cervical facet Pain in the Neck
Arthritis and degeneration of the facet joints causes movement of cartilage discs and the development of bone spurs. in a host of problems that cause painful symptoms. If the cervical facet joints are affected, the following symptoms can result: neck pain and stiffness, often worse with activitygrinding sound with movement of the neckheadachesmuscle spasms in neck and shoulders Low back pain is a very common problem with many potentialDegeneration of the facet joints can lead to a spiral of problems that cause pain, weakness, and other serious symptoms. As we age and the cartilage between our joints loses water and volume, more pressure is put on each facet joint. the lumbar spine (the lower back), this can result in arthritis of the lumbar To make up for the lost cartilage, new bone may begin to grow. This causes bone spurs that can pinch nerves. Lumbar facet arthritis can cause pain and stiffness in the back. If you have this, you may find yourself
inclined to lean forward often, as this creates more space between the joints and removes pressure on pinched nerves. Nerves in the spinal cord or the nerve roots may become pinched as a result of the joint damage. The spinal canal can also become smaller, leaving less room for nerves to pass through the spinal column. Pressure on nerves can result in more profound symptoms, including: numbness and weakness in arms, hands, and fingers (cervical facet joints)trouble walking, loss of balance, or weakness in hands or legs (cervical, thoracic, or lumbar joints)burning pain, tingling, or numbness in buttocks or legs, also called sciatica (lumbar facet joints) Neck and back pain can be debilitating, but these conditions can be treated with medications, physical therapy, steroid injections, andIt is important to see your doctor to determine the cause of your pain, stiffness or weakness. X-rays, magnetic resonance imaging (MRI), and