If you are tired of waking up with a stiff neck and back pain from sleeping on your stomach, it may be time to switch up your sleeping position for a more restful and rejuvenating night's sleep. Changing your sleeping position can be challenging, especially if you're used to sleeping on your stomach. However, making this transition is beneficial for your spinal health and overall well-being. In this blog lets discuss two easy tips to help you transition from tummy sleeping to side or back sleeping.
When you sleep on your stomach the curve in your lower back or your lumbar lordosis is exaggerated to its maximum capacity. So the curve sits at a maximum angle and there are additional stress on the muscles, ligaments and joints in the lumbar spine. This can aggravate your existing back pain whether it is due to stress on the back, disc bulge, stenosis, arthritis or simply degeneration, etc or it could be the cause of your back pain. Also when you sleep on your stomach you need to turn your neck to one side or the other. This can cause a lot of tension on one side of the neck while creating compression on the other side of the neck, leading to neck pain and headaches in the long Thus it is advisable to avoid sleeping on your stomach.
It is important to not change your sleeping position abruptly. Gradually transition by spending part of the night in your desired position. You can start by sleeping in a quarter turned position, between side lying and sleeping on your stomach for a portion of the night and gradually increase the time you spend in that position. When you are ready, make slow shifts to sleeping on your side or back.
Secondly, keep a stack of pillows or a body pillow in front of your body to avoid turning on to your stomach in your sleep. If you roll over in your sleep you end up on the stack of pillows and you won't be able to completely turn onto your stomach.
Changing your sleeping posture is a case of ‘easier said than done'. However any new habit takes some time and practice to form. Be patient with yourself and allow your body to adjust gradually. If you start off in side lying or on your back but you turn over to your tummy in the night, go easy on yourself and try it again the next night. It might be a good idea to try this change in sleeping posture at nap time and then moving on to night time sleep.
Here is video on "How to sleep when you have back and neck pain: 3 tips"
HERE is a free guide on "How can you maintain a Good Posture While Sleeping". It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more.
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