THE BEST SLEEPING POSITIONS FOR BACK PAINS(Francis Owusu-Banahene, T/Dr)

What are musculoskeletal conditions (locomotor disorders)?

The musculoskeletal system is made up of bones, joints, muscles, ligaments, tendons, and other connective tissues and is responsible for body movement (sitting, standing, walking, and running).

Musculoskeletal conditions describe over 150 diseases or conditions that impair the locomotor system, leading to temporary or lifelong limitations in body functioning and movement. Examples include arthritis, osteoporosis, bone fractures, injuries, back pain, and neck pain.

Some facts about musculoskeletal conditions

The World Health Organization gives the following facts about musculoskeletal conditions:

1. Over 1.71 billion people globally live with musculoskeletal conditions.

2. Musculoskeletal conditions are the leading contributors to disability worldwide.

3. Low back pain is the main contributor to the overall burden on the musculoskeletal system.

4. Musculoskeletal conditions affect people of all ages everywhere around the world.

5. Musculoskeletal conditions are also the biggest contributor to years of disability.


Addressing musculoskeletal conditions

Focusing on overall health—healthy food choices, maintaining a healthy weight, adequate rest or sleep, regular exercise, and adopting the correct sleeping posture—are convenient and effective ways to prevent and even reverse musculoskeletal conditions. In reference to ‘fact 3’ above (low back pain is the main contributor to the overall burden of the musculoskeletal system), we will focus on the relationship between sleeping positions and back pain.

 Sleeping position and back pain

Sleeping style or position can contribute to back or neck pain; hence, the right sleeping posture can prevent neck, back, shoulder, and hip problems from developing and reoccurring. Tingling arms and achy necks are common indications of sleeping in the wrong position.

 The best sleeping positions

The following facts are important in deciding on the suitable sleeping position for your condition:

1. The key element here is the “alignment of the spine’’ while sleeping. The goal is to position your spine in a neutral position. This reduces the strain on your neck and back.

2. Like the correct sleeping position, the right bed is important in cases of neck, back, shoulder, and hip problems.

3. There are three main sleeping positions (i.e., on the back, on the side, and on the stomach), and each of these positions has advantages and disadvantages. You may choose one over the other depending on the condition at stake.

The 3 best sleeping positions for back pain


1. Sleeping on your side with a pillow between your knees: sleeping on your side is not as wrong as many think. The problem is when you curl your leg so high (as in the fetal position). At best, slightly bend your legs, always put a pillow between your knees, and also avoid sleeping on the same side. The pillow between the knees keeps the hips, pelvis, and spine in better alignment (neutral position), while variation of the side helps in balancing body weight.

2. Sleeping on your stomach with a pillow under your abdomen: sleeping on your stomach may aggravate your back pain (add stress to your neck) unless you place a pillow under your pelvis and lower abdomen to relieve some pressure off your neck. This is suitable, especially for people who have degenerative disc disease.


3. Sleeping on your back with a pillow under your knees: as indicated earlier, for some people, sleeping on their back (with a pillow under their knees) may be the best position to relieve back pain. A pillow underneath the knees keeps your spine neutral. If you have any circulatory problems, you better consult your physician before doing this, as compressing the back of the knee while sleeping can slow the circulation, potentially leading to circulatory conditions (e.g., deep vein thrombosis).


Francis Owusu-Banahene is a licensed doctor of traditional medicine, a preventive and holistic health advocate, and the CEO of East Eden Health Reform Center (EEHRC).

 

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