Sleep Position Is ImportantSleeping in a position that maintains the natural curves of the spine is essential. It is recommended not to sleep on the stomach, as this places the spine in an unnatural position and allows the pelvis and lower back to sink into the mattress with no support. This position can also cause neck pain and headaches when getting up. If this is a position that can’t be changed from years of practice, place a pillow under the stomach and or pelvis to keep the lower back and pelvis straight.
- Sleeping on the side or back is highly recommended.
- Side sleepers should also place a pillow between the knees.
- Back sleepers should place a pillow underneath the knees.
- Placing a pillow between and underneath the knees gives the spine proper support to maintain the natural curves.
Check How The Bed Is Set UpMake sure the bed/sleeping equipment is set up correctly. For example, most pillows do not provide the proper amount of neck support. This can cause neck soreness even if sleeping in the recommended side and back positions. If getting up with neck pain or headaches a cervical pillow can bring relief. A cervical pillow is designed to support the natural curves of the neck while sleeping and places the neck in the proper position. Cervical pillows are designed for side and back sleepers, but make it difficult to sleep on your stomach, which is an added perk to using them.
Getting Up and Out of Bed In A Way That Doesn’t Cause PainGetting up and out of bed properly will help as well. Most individuals sit up, twist their back to get into a standing position and use the back to stand. This is like lifting with the back and not the legs, which will cause back pain and a possible spinal injury like a herniated disc.
- The recommended way to get up and out of bed after waking is to roll onto the side and use the arm to push up and off from the side-lying position.
- From this position, scoot to the very edge of the bed and get up using the legs, and not the back.