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Best Sleeping Positions for Pain

Does it hurt when you get out of bed in the morning?_11100000-0000-0000-0000-00000000 0111_Or maybe your neck_11100000-0000-0000-0000- 000000000111_or does your shoulder start the day with a clicking? If so, it might be because you're working your muscles harder than they should.

Odd sleeping positions can put stress and tension on your body, which can cause pain in your body when you wake up in the morning. But you can reverse this with a few changes.

Why is sleeping position important?

Your body gets tired during the day. Dr. "As you move, there's a lot of stress put on your ligaments, muscles, tissues and joints," Bang says. bestows. “Sleep is a good opportunity for everything to heal and reset.”

However, if you lie in a position that puts tension on your body while sleeping, this healing will not occur as it should. 

Dr. Bang says, "Your goal should be to maintain a neutral position while sleeping, so that the ligaments that stretch during the day shrink and return to their normal positions." says. “So, really let your body rest and heal.”

If you have certain pain points, here's how to find the restful position you need:

Best sleeping positions for back and neck pain

Dr. Bang notes that good posture is not only important when standing or sitting. It is also important when lying down.

Aligning your head, shoulders, and hips puts your body in a neutral posture that reduces stress. Your goal should be to find a position that preserves and supports the natural curves in your back and neck.

Sleeping in side position

The side sleeping position is the most popular. Dr. Bang offers these tips for doing it right:

  • Avoid tucking your chin in . Try to sleep eagerly to preserve the natural curve of your neck._11100000-0000-0000 -0000-000000000111_Purpose is not bending your head, which creates problems during the day and is the source of "technical neck" pain.

  • Use a pillow between your legs . Placing a pillow between your legs can help prevent your upper leg from being pulled forward and your torso from twisting.  The pillow also works to keep your hips and spine aligned.

  • Stretching . Can help you relieve pressure on your lower back for longer periods of time._11100000-0000-0000- 0000-000000000111_Place your thighs with your torso keep them in line and bend your knees back only slightly. 

  • Avoid fetal position 

  • Alternate sides . Imbalances can develop if you only sleep on one side._11100000-0000-0000- 0000-000000000111_Dr. "You will eventually create problems for yourself," Bang said. says. Solution? Train yourself to sleep on both sides and switch regularly.

  • Pillow height . Your pillow should be thick enough to support your head and neck without sagging._11100000-0000-00 00-0000- 000000000111_

Sleeping on your back

Do you want to put the least amount of pressure on your spine? Dr. Bang says sleeping on your back is the way to go.

However, if you sleep in this position, consider placing a small pillow under your knees. This small lift works well with the natural curve of your spine and helps relieve some pressure on your lower back.

"Having your legs straight may cause your back to bend too much." "This is especially important for your hamstrings (the muscles at the back of your thigh) True if -000000000111_strong ; This is quite common considering how many hours of the day most of us spend sitting."

Look for a height for your pillow that will keep your head in a neutral position to reduce tension on your neck. A pillow that is too low will cause your chin to point toward the ceiling; too high and your chin will be tucked into your chest. It approaches correctly.

Sleeping on your stomach

Sleeping on the stomach, Dr. Bang disapproves. Why? Sleeping face down on your bed for a long time can put you in an awkward position, putting pressure on your neck and waist_11100000-0000-0 000-0000-000000000111_applicable_11100000-0000-0000-0000 -000000000111_.

"When people present with pain and it is known to be related to sleep, sleeping on the stomach is usually the culprit." he says.

Best sleeping positions for shoulder pain

If you want to prevent shoulder pain while sleeping, let's state a basic fact: Gravity is not your friend. 0-000000000111_Dr. "You want to avoid having your shoulder bend down to reach the bed," Bang says. advises Dr. Bang. "That's when you feel the pain."

It doesn't really take much. For example, just lying on your back can cause your shoulder to sag a bit. Adding pressure, especially on your rotator cuff, is enough.

A possible solution for back sleepers? Placing your arm on a folded blanket or low pillow to support your shoulder and get it better aligned with your body. "Trying to do the only one you work for "The thing is to relieve some pressure" he adds.

If you sleep on your side with your shoulder up, you can minimize stress on the joint by using a pillow or pillows to keep the arm straight and in a more neutral position. 

Sleeping on your stomach still comes with a warning sign. 

Dr. "If you sleep on your stomach, it's common to put your arm under your pillow," Bang says. he states. “This is a city with shoulder problems. You are really setting the stage for rotator cuff tears.

Other tips for pain-free sleep

Preparing your body for sleep can also prepare you for a successful sleep. Dr. If you regularly wake up with pain in the mornings, Bang recommends trying these tips before bed:

  • Stretch before bed . Stretching for a few minutes before bed can relieve muscle tension accumulated throughout the day._11100000-0 000-0000 -0000-000000000111_It is also a good way to avoid night muscle cramps. Yoga is a good option for this.

  • Take a shower at night . An evening shower can relax and calm your body and put it into regeneration mode._11100000-000 0-0000-0000- 000000000111_

  • Temperature control . A bedroom that is too hot or too cold will make you uncomfortable. This can lead to poor posture and poor sleep.”  Therefore, it is necessary to focus on creating a comfortable environment.


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