Asian woman wake up on bed stretching her neck relaxing in morning, thinking about sleep posture.

How Your Sleeping Posture Affects You

You think about your posture when you’re sitting at work and when you’re about to go on a run. But did you know your sleeping posture is equally just as important? While you can’t actively think about the posture when you’re in the middle of sleeping, there are several steps you can take to ensure that what you do to your body as you rest won’t hurt your spine later on.

If you wake up sore or with back pain after you’ve been sleeping, keep reading below to learn the best and worst sleeping postures below.

Lying on your Back with Knee Support

Sleeping on your back is considered the best sleeping position, especially when you have a small pillow or blanket underneath your knees for additional support. Doing so evenly distributes your weight throughout your entire body, eliminates pressure points, and ensures that your head, neck, and shoulders mimic the natural curve of your spine while you’re sleeping.

If you’re having pain in your back after waking up, try sleeping on your back to see how it feels. Though it’s considered the least popular sleeping position, with only about 8% of people sleeping this way, there are tons of other benefits aside from sleeping well. A decrease in acid reflux and less wrinkles are two additional benefits.

However, sleeping on your back will increase snoring, give you a higher chance of experiencing sleep paralysis, and can be dangerous for those who have sleep apnea.

Lying on your Side With a Pillow Between Your Knees

You need to make sure you sleep with a pillow in between your knees if you plan to sleep on your side, as this will create the natural alignment in your spine, hips, and pelvis. Make sure you don’t curve your knees, otherwise, you’ll disrupt the curve of your spine again.

In addition, sleeping in this position will give you less chance of snoring, helps with sleep apnea, and cools heartburn if you sleep on your left side. However, it can lead to additional wrinkles and potential spine pain if you’re not careful about your positioning.

Fetal Position

As one of the most popular sleeping positions, it’s a step above sleeping on your side since the knees are curved up to the chest with the back relatively straight.

This sleeping posture is particularly beneficial for relieving the pain of herniated discs, for pregnant women to alleviate pressure on their uterus, and also those who struggle with snoring.

Sleeping on Your Stomach

Unfortunately, this is the worst sleeping position you can sleep in. This is because sleeping on your stomach usually means you’re sleeping with your head turned to one side in addition to keeping your spine out of its neutral position. Sleeping this way also puts pressure on your stomach and the joints in that area. This can cause numbness, tingling, aches, and even irritated nerves.

However, the good news is that this position helps to prevent snoring. So if sleeping this way is necessary for you, sleep with two pillows stacked on top of each other so that you can breathe while keeping your neck flat, not turned to one side.

If you have any additional questions about how your sleeping position can be affecting your pain, click here to schedule an appointment with the experts at Alliance Spine and Pain.

Woman belly with hot water bottle in bed, wondering about Pain Management for Women.

Pain Management for Women: How to Listen to Your Bodies

Women experience plenty of pain during their day to day lives. Whether you’re having horrible cramps with your monthly cycle or bad side pain thanks to uterine fibroids, there are multiple, natural medical conditions that are common for women. Not to mention childbirth!

That’s why it’s extremely vital women have the best pain management practices in mind when it comes to living their best, healthiest lives. To help make that goal as easy as possible for you, the experts at Alliance Spine and Pain Center are here to provide their best tips and tricks for the pain management for women.

Tell the Difference Between Normalcy and Abnormal

Because women are so used to experiencing pain, and so much of it can be tributed to their menstrual cycles, it’s easy to think the side pain or cramps you’re experiencing is normal. It’s even easier to think that way as it can be a challenge for certain women to open up about their symptoms and experiences, whether it’s to their friends or their doctors. However, some symptoms that are often commonly associated with periods can be a sign that something abnormal is happening to your body.

What may seem normal to you could actually be a medical condition rising up. In order to tell the difference, it’s vital for women to pay attention to their bodies and keep track of their symptoms. To do so, consider downloading an app to help you watch your menstrual cycles and symptoms, write down anytime you have pain and fully describe your feelings, and create a medical journal to write down all your symptoms no matter what it is, both physical and mental. Not only will this help you uncover patterns, but it will also help your doctors exponentially when you bring your findings to them.

Have a Medical Plan in Place

The minute you start to have any new pains or symptoms that you’re not used to, it’s always better to be safe than sorry. That’s why you should always plan to head to your doctor and let them know what’s happening if something new happens to your body. You could visit your general physician or your OBGYN. Wherever you go, the physician you met with will be able to let you know if what you’re experiencing is normal or needs more attention.

Having this medical plan in place will help you remain ahead of any serious medical conditions. Usually, the earlier the diagnosis, the better for treatments and management systems.

Plus, your medical professionals will be able to provide a trusted plan to manage any pain you may have. For instance, if you’re period pains are extra bad, your doctor might prescribe to you a type of birth control that can assist in making that pain more manageable.

At-Home Tools and Tricks

If you discover that your pain and symptoms are abnormal and need attention after you visit your doctor, there are several at-home tricks you can perform to give provide as much comfort as possible to yourself.

Some of our favorite at-home remedies include applying ice packs, indulging in warm baths, using heating pads, and investing in massages. Herbal teas, participating in favorite hobbies to distract yourself, and communicating with your loved ones also work well.

However, feel free to experiment with any of the other pain remedies you can find. You’ll be able to uncover thousands of options through a simple Google search.

Again, we recommend visiting your trusted medical professionals before committing to any of these DIY tactics. If you’re struggling to find the right person to confide in, click here to schedule an appointment with our talented pain management specialists.

If you have any more questions about pain management for women, reach out to the experts at Alliance Spine and Pain Center!