We will conquer the rollout of these 6 sleep suggestions in a two-part blog series. The purpose of these articles is to educate and inform those who may be affected by chronic back, neck and shoulder pain on ways to help alleviate their discomfort while sleeping.
To ensure readers have all the information needed, our team will include the following points within this two-part series:
- A review of sleep accessories that will ease pain while you rest
- A breakdown of mattress options that will help you decide which mattress will best support you in sleeping with as little pain as possible
- A stretch regimen that can help eliminate chronic pain that distracts from sleep
Let’s get started.
So many people suffer from chronic neck, shoulder or back pain at night that sleep is not an option. You’re not alone, as 50 percent of Americans suffer from chronic back pain that makes it difficult to work, move well or sleep. Back discomfort is, in fact, the leading cause of disability worldwide.
You’ve probably questioned if sleeping well with a poor back or stiff neck is even feasible. Knowledge is power! Empower yourself by understanding and putting into practice six sleeping tips that will guide you on the best sleeping spot for back pain, how to sleep with shoulder pain and the best nighttime position for neck pain. This first blog of our two-part blog series contains the first 3 sleeping tips.
1. Pillows and Sleep Position Go Hand-in-Hand
Sleep can be more than challenging with neck pain. When aching from back or neck pain, to reduce strain and align your spine, we recommend sleeping on your back or side.
Altering your familiar sleep position does not happen overnight, but you can apply these techniques immediately to improve your quality of sleep. Pillows might seem like a simple answer, however they can provide immediate relief.
- Side sleepers – If you sleep on your side and have persistent shoulder, neck or back pain, consider pulling your legs closer to your chest and placing a pillow between your legs.
- Stomach sleeper – Sleeping on your stomach is already taxing on your back and neck, so if you can, gradually shift your sleeping position. In the meantime, consider putting a pillow under your pelvis and staying away from pillows that strain your neck. It’s actually better to not use a pillow if it strains your neck.
- Back sleeper – Back sleepers guess what? You’ve selected the best position possible. To keep the curve of your lower back, place a pillow under your knees. Definitely do not do this if you’ve had a recent knee surgery or replacement. Extra support can be provided with a small pillow or rolled towel at the small of your back.
2.The Right Pillow is E-V-E-R-Y-T-H-I-N-G
When it comes to sleeping with neck or shoulder pain, the right pillow is vital. Do yourself a favor and get rid of that flat pillow you’ve had for years and invest in one that will contribute to your wellbeing. A supportive pillow will help you remain asleep all night. The right pillow should keep your spine aligned and your neck in the most comfortable position.
Pillow shapes can help with the age-old problem of how to sleep with neck pain.
- Travel neck pillow: almost everyone is familiar with these horseshoe-shaped pillows that help you sleep while traveling. This “travel pillow” is created to sustain your neck comfortably while sitting.
- Cervical pillow: Cervical pillows are rounded to support your head and neck keeping your spine aligned. There are several variations of this pillow including ones that are curved to focus on alignment, while others are flat under your head to accommodate the curve of your neck.
- Wedge pillow: when positioned under your upper body and head, this incline helps to reduce problems like neck pain, sleep apnea or acid reflux.
- Body pillow: Body pillows are great for neck and shoulder pain because they encourage healthy spine alignment. Body pillows are especially recommended for pregnant women. While most are rectangular, you do have the option of a U-shaped body pillow.
3.The Right Mattress Can Alleviate Your Pain
Let’s state the obvious: mattresses are expensive. When it comes to sleeping with back discomfort, a new mattress can make a great impact. A mattress topper is another cheaper option that could also lessen pain.
Many people do not know that their mattress could be the source of their back pain. Plush, soft mattresses may feel good for the moment, but they are most likely causing long-term issues for people with chronic neck, back and shoulder pain. Medium-firm to firm mattresses are better in the long run for sustained back and neck health. We recommend that you consult your doctor, physical therapist or chiropractor to identify your specific needs.
Bedroom and Mattress Modifications
Living with a disability might affect your sleep patterns and make it difficult for you to receive the rest your body requires. There are advisable mattress options designed to support your spine and legs such as a variable posture bed which permits you to adjust the base to your needs. There are also additional assistive devices that can assist you to get in and out of bed without pain.
Stretch & Recovery Therapy is LIFE!
- Whether you have an active or inactive lifestyle, lift boxes, an athlete, stay at home mom, sit too long, on your feet all day, stare at computer/phone screens, don’t exercise enough, exercise too much, for all fitness levels, all sports, all ages, female or male… Stretch & Recovery Therapy is for EVERYONE!
WHY IT’S IMPORTANT TO WORK WITH A RECOVERY THERAPIST
- Doing at home stretch and recovery is great but it’s simply not enough to get you the relief you need.
- There are many recovery therapies that you won’t be able to complete without assistance from a certified recovery therapist. A certified recovery therapist will help get you the relief you need and to keep your aches, pains and stress from returning.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!
FREE Stretch & Recovery Therapy Session!
Our Recovery Therapist can get you the relief you need!