Tag Archives: Sleeping Positions

7 Tips to Ease Back Pain When Sleeping

This Back Care Awareness Week we’re reminded that approximately four out of every five adults will experience back pain at some stage in their life.

Whilst there are many physical and psycho-social factors that contribute to back pain – heavy physical work, frequent bending, twisting, lifting, obesity, stress, anxiety and depression – it’s worth remembering that a good supportive bed has an important role to play in relieving back pain.

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Is your sleeping position causing you back pain?

Ever woken up and thought to yourself: ‘I’m all aches and pains, I mustn’t have slept right’? This problem is more common than you think. And, for those with back problems, may be exacerbated by sleeping in the wrong position in an unsupportive bed.  Back pain is also more likely to keep you awake when your sleeping position doesn’t allow you to get the right comfort and support.  So how does your sleep position affect your sleeping habits?

Sleeping Positions

Professor Chris Idzikowski, director of the Sleep Assessment and Advisory Service, has found six common sleeping positions:

  1. The Foetus: Those who curl up in the foetus position is the most common sleeping position  – more than twice as many women as men tend to adopt this position.
  2. Log: Lying on your side with both arms down by your side.
  3. The yearner: People who sleep on their side with both arms out in front.
  4. Soldier: Lying on your back with both arms pinned to your sides.
  5. Freefall: Lying on your front with your hands around the pillow, and your head turned to one side.
  6. StarfishLying on your back with both arms up around the pillow.

Adjusting your sleep position

One of the most common sleeping positions is lying on your side, with your legs and hips aligned and flexed. For back sufferers this position can cause the lower spine to be rotated slightly, which may contribute to back or hip pain. One way of preventing this problem is to place a pillow between the knees and thighs, thus supporting the body and realigning the spine.

For those who sleep on their back, and experience lower back pain, a simple solution can be to either place a pillow under the knees to help maintain the normal curve of your lower back or place a small, rolled towel under the small of the back for additional support.

Front sleepers may find this position to be particularly hard on the back. One way of reducing the strain on your back is to place a pillow under your pelvis and lower abdomen and again under the head, if it doesn’t place too much strain on your back.

If changing your sleeping position still doesn’t provide you with pain relief, maybe it’s time to look at whether your bed and mattress are giving you the right support. Research conducted by The Sleep Council, in conjunction with BackCare, the charity for healthier backs found that 98% of the people surveyed agreed that a good, supportive bed could help a bad back.

Choosing the right bed and bedding 

An adjustable bed, also known as Motorised or Electric Beds, can be adjusted into various positions to make sleeping more comfortable and may help relieve back pain, poor circulation, aches and pains. By changing the position of the bed using a remote control, most Adjustable Electric Beds can be adjusted to raise the upper end of the bed which in turn lowers the back and head, or the lower end of the bed can be raised to lower the legs. What’s more, if an Adjustable Bed has been recommended to you or a family member for health reasons, and you live in Northern Ireland, request a letter from your Doctor and we’ll Zero Rate The Vat on your purchase! Yes, you will not need to pay the 20% VAT!

Other ways of preventing back ache when you sleep is to consider buying a bigger bed. This will be of benefit to both the back pain sufferer and their partner by giving you both room to stretch out and feel comfortable.  Consider too the tension of the mattress and one that is a Non-Turn model. It’s worth remembering that the right mattress will provide the correct posture and support to give you a comfortable night’s sleep. Finally, take time to choose the correct pillow.  Knowing what type of pillow suits your sleeping position is as important as choosing your preferred mattress tension. Although not designed to have the same lifespan or durability as a mattress, a good quality, comfortable pillow can significantly reduce any neck, back or shoulder pain experienced when sleeping.

What to do next

Stocking an extensive range of Orthopaedic Beds, Adjustable Beds and supportive bedding, With our expert staff on-hand to advise you on a range of beds and mattresses why not Visit Us in-store today at Dalzells, your local bedding specialists in Northern Ireland. You’ll find us in Markethill, just off the A28 between Newry and Armagh, a short 30 minute drive from Lisburn, 45 minutes from Belfast and an hour from Dublin via the A1 by-pass. You can of course just pick up the phone on 028 3755 1260 to place your order, request a quote or ask a question. Alternatively you can Email Us if that’s easier. With Free Delivery of your New Bed across N.I. and Counties Monaghan, Louth and Dublin, whatever way you contact us you’ll be guaranteed a great deal, expert advice and first class customer service. What’s more, we provide a Free Collection and Recycling Service of Your Old Bed, so you’ll not have to worry about making room for your new bed when it arrives!