your body, relieve pressure
points and keep your spine in
proper alignment – all important
qualities in a mattress,
especially when you suffer from
back pain. Memory foam (and
other foam blends) do a good
job of evenly distributing your
body weight – meaning you
won’t get as much of that uneven
pressure or discomfort that
tends to stir up your back pain
even more.
Adjust your sleeping
position
Speaking of taking pressure off
your joints and spine, there are
ways to modify your sleeping
position so you can lessen the
pressure placed on your back,
hips, and shoulders. How you
modify depends on the type of
pain you are experiencing and
what feels most comfortable to
you. If you feel better in an extended
or upright position, try
sleeping on your back. According
to physicians, sleeping on
your back is the most healthy
sleeping position. However, if
you still experience pain while
on your back, try sleeping on
your side in the fetal position
with a pillow between your
knees. This will align your
spine, pelvis and hips, keeping
pressure off your joints.
Here are a
number of other
modifications for
all sleeping types:
Modifications
for Back Sleepers
Keep your hips square to
prevent a twist in the pelvis.
If you have low back pain,
every once in a while you
can put a pillow under your
lower legs.
Put pillows by your hips to
keep from rolling over (so
you stay in a neutral position).
Modifications for
Side Sleepers
Put a pillow between the
knees to keep the pelvis
aligned (aka hips square).
If you have mid-back pain,
hug a pillow to keep shoulders
from caving in.
Modifications for
Stomach Sleepers
If you can, try sleeping in a
different position altogether.
Put a pillow under your pelvis.
This will help keep
your back in a more neutral
position and take pressure
off your spine.
Stretch in the mornings. A
few minutes of stretching
will help get your body
back in alignment and gently
strengthen supporting
muscles. Be sure to warm
up with a little movement
before stretching, and be
gentle.
Use a thin pillow or no pillow
at all. The flatter the
pillow, the less angled your
head and neck will be.
Finally, avoid sleeping in a recliner
at all costs! This throws
your spine and muscles out of
neutral alignment putting force
on your neck and back which
can lead to other muscular discomforts.
Do your best to stay
in bed!
Get the help you
need
If your pain is keeping you
from restful sleep, consult your
physician about treatment options.
Another night of disrupted
sleep may make the problem
worse.
(Connued from page 13)
14 — iPain Living Magazine