How to Sleep Properly to Alleviate Upper Back Pain

Upper back pain can be extremely discomforting, and it can interfere with your daily activities. The good news is that there are several things you can do to minimize the pain or even completely eliminate it! One of these is by sleeping correctly. In this blog post, we will explore in detail how you can sleep to help upper back pain.

Causes of Upper Back Pain

Before delving into how to sleep to help alleviate upper back pain, let’s first discuss some of the common causes:

Poor Posture

Poor posture while sitting or standing for extended periods puts undue pressure on the spine leading to upper back pain.

Muscle Strain

Muscle strain caused by overuse during sports activities or repetitive motions like typing away at a computer for long hours may also cause upper back pains

Injury/ Trauma

Injury from accidents such as falls, car crashes and sudden impacts may also cause severe muscle strains resulting in sharp pains in your upper back.

Now that we understand what could potentially be causing our backsache let’s now move on to some tips and tricks that will help us ease those aches!

Sleeping Positions To Help Alleviate Upper Back Pain

Your sleeping position has a significant impact on your body posture and its alignment when resting. It thus goes without saying; certain positions may worsen or improve chronic conditions such as upper back pains. Below are some ideal sleeping positions that have been known to provide relief:

The Fetal Position

This position entails curling up gently while lying horizontally on either side using a pillow tucked between bent knees for support. This allows the spine’s natural curve and alignment along with other joints such as hips reducing tension around the muscles responsible for causing any form of discomforts experienced within the neck shoulders and arms region.

Sleeping on your Back with a Pillow under Your Knees

This position allows the spine to be in its natural alignment, minimizing pressure on the upper back and reducing tension around muscles. A pillow beneath your knees can help maintain the natural curve of your lower back.

Using Orthopaedic Pillows

Orthopaedic pillows for neck support can also be helpful when dealing with upper back pains, especially when you’re sleeping in a sitting position such as in a recliner or adjustable bed. This type of pillow helps keep your body aligned correctly and reduces any pressure experienced due to poor posture.

Cushions & Mattress Selection

Apart from positioning yourself properly while asleep, selecting cushions that offer adequate support for your neck shoulders and even hips will go an extra mile in ensuring relief is achieved. Investing in memory foam cushions may also come through time as they adapt to our individual curves providing ample pressure relief over extended periods hence reduced chances of experiencing pain.

Mattress selection should not be overlooked either since having one that lets you sink too far into it messes up spine alignment causing muscle strain leading to discomforts within the upper back region. In contrast, overly firm mattresses produce similar results hence finding a balance between both aspects is key!

Avoiding Habits That Worsen Back Pain

While we strive towards proactive measures such as correct sleep positions and cushioning arrangements ensuring bad habits are taken care of equally plays an essential role. These include:

No Smoking:

Nicotine contained within cigarettes impairs blood flow resulting in slower healing process leading to severe pains.

Moderate Exercise:

Moderate exercises like walking or swimming promotes better circulation along with keeping weight under check contributing significantly towards lesser stress levels on joints surrounding our upper backs hence alleviating chronic conditions associated with muscular strains.

Watch your Sleeping Posture:

With all the emphasis on correct sleeping positions, it’s equally important to have consistency in following through with them. Continuous changes and twists while asleep may result in muscle cramps hence worsen any form of discomforts experienced.

In conclusion, upper back pains can be quite frustrating. However, taking proactive measures such as a proper sleep position coupled up with comfortable cushions and mattresses along with avoiding poor habits go an extra mile towards alleviating these discomforts! Remember change won’t occur overnight; thus patience is key when adopting these practices. Nonetheless, keep practicing for better results today!