The best sleep position for back pain relief is on your back, according to survey participants. The fetal position is next best. Lying on your stomach is the worst position, as it puts the most pressure on your neck. It also strains the rest of your spine.
Use the Right Pillow
A relatively flat pillow is the first choice of speople who lie on their backs or sides. A plump pillow raises the head higher than the spine and tends to strain the neck.
If you’re accustomed to sleeping on your stomach, make an all-out effort to change this habit. If you cannot, at least avoid using a pillow. Elevating your head while lying on your stomach is bad for your entire spine and can increase lower back pain.
Several orthopedically designed neck pillows are available. However, no US back pain survey participant felt that using a special pillow helped much to relieve pain or prevent further problems.
Meanwhile, UK respondents reacted rather more positively.
You can also try making your own ‘butterfly pillow’ by tying a bandage or stocking round the middle of a large pillow, or by placing two medium pillows diagonally, slightly overlapping each other, to form a V-shape. Place your head and neck in the ‘V’.
Any pillow you use should be positioned under your head and neck, but not under your shoulders. If the pillow is just under your head, your neck won’t be supported. If the pillow is under your shoulders, neither your neck nor your head will be adequately supported.
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