Do you find yourself waking up with a stiff neck? More often than not, It could be your pillow or your sleeping position. Correct alignment while we sleep is crucial. We spend 1/3 of our lives sleeping! Sleep is a necessity for every person, it brings rest to your brain and provides time for healing and repair throughout your body’s cardiovascular system. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Therefore, getting approximately 6-8 hours of sleep a night is key for you to not only think clearly but also for your body to function at its best.
The good news is there are easy fixes to your sleeping habits that can not only help you get a full night’s sleep but also help your neck and back pain!
Just like Goldilocks, you need to test out a few pillows before you find the one that is “just right”! By sleeping on a pillow that is too flat or too thick (or maybe no pillow at all), your head is placed in a compromised position that will eventually lead to pain or stiffness. Dr. Magner is here to tell you how use your pillow properly to improve your sleep.
How do you feel when you wake up? Energized? Stiff? If you wake up feeling achy, the easiest way to resolve this issue is to changing your sleeping position. We’re giving your our top tips and tricks for the best sleeping positions no matter what kind of sleeper you are.
Tip #1: Avoid sleeping on your stomach! It twists your spine and puts your head and neck at an unnatural angle.
Trick: If you are a stomach sleeper, try propping a small pillow under your pelvis to correct your spinal alignment.
Tip #2: Side sleeping is OK, but if your spine is not aligned it will cause excess stretching and pain in your neck and hips.
Trick: If you are a side sleeper, use a pillow the aligns your neck with your spine (like above) and try slipping a pillow between your knees to provide more space and less pressure on your hips.
Tip #3: Sleeping on your back is recommended. It helps you keep a neutral alignment as you lie flat with your weight equally dispersed.
Trick: As a back sleeper, you may feel some pressure on your low back due to the natural curve/arch in your lumbar spine. Try placing a pillow under your knees for support.
Training yourself to sleep differently is tough, but these tips and tricks for improving your sleeping positions will pay off.
Sounds trivial, but when you have back pain something as simple as getting out of bed can be triggering. Don’t start your day off on the wrong foot – set yourself up for success! In addition to receiving the proper chiropractic and rehab care along with a regular stretching routine, here are some tips for getting out of bed to start moving in the morning without aggravating existing pain.
1. Lying on your side, stack your feet and keep them together. Ideally the more painful side is facing up (if applicable).
2. Use your elbow to perch your body up. Using your top arm, press your hand into the mattress and gently brace your abdominal muscles to get upright.
3. Bring your legs to the floor, and come to standing.
Having a stretching routine in the morning when you wake up and at night before you go to bed has many benefits. Stretching in the morning helps relieve any tension or pain from the previous night’s sleep. It also helps increase your blood flow which awakens your body for the day. Stretching before bed relaxes your body and helps in preventing pain throughout the night and in the morning for a better night’s sleep.
Try these stretches in the morning and night – you can even do them in bed!
Chiropractic Adjustments help you sleep better!
If you head to bed with a correct spinal alignment, you’re more likely to maintain proper alignment through the night. It also helps you fall asleep faster and stay asleep!
If you find that you are still experiencing neck or back pain, or just feel like your spine is out of alignment, come see us! Our docs can give you the adjustment you need to start living pain-free!
Notice the Difference
Take it from Katrina, one of Dr. Huffman’s patients at Kaizo Health in Landover, MD. She had terrible shoulder pain and restricted range of motion all due to the way she was sleeping! There wasn’t any trauma or injury; the main cause was simply her sleeping position. After chiropractic and rehab treatment, along with adjustments to her sleep position, her pain is improving, and she is feeling much better.