- Personal Health Information & Self-Help
Sleeping If You Have Back Pain?
Neck and Back Pain Can Be Caused by Our Daily Living
You work on the computer all day with limited Breaks. You work on an assembly line, on your feet all day. You cold call people for a better part of the day- maybe you do landscaping that involves heavy lifting. All of these jobs can put you at risk for neck and back pain. Repetitive motions when done incorrectly over and over again, will simply tire your muscles, and cause misalignment's in your neck and back area.
You body may not be conditioned to handle the heavy lifting, standing all day, or repetitive motions that your work demands.
So is neck and back pain common in the workplace? Yes it is.
Bad Posture is Contributor to Pain: In the Neck and In the Back
Bad posture - so many people exhibit it and don't even know it. When your neck posture is off, there are changes in the muscle tension. Dr. Oz recently used the analogy of a bowling ball to explain the importance of posture. The human head weighs approximately 10-12 lbs. When you have proper neck posture and the head is sitting on the spine perfectly that is fine. When the head is not in proper posture (forward head posture or even a head tilt for example)- it's like the head weighs 100 lbs. This contributes to having neck pain.
So what is the solution for this? Improve your neck posture. This may also mean that you have to improve your overall posture. That includes your neck and back. Having Bad Posture could include:
- A head tilt
- Forward head posture
- A shoulder that higher on one side
- A hip that is higher on one side
- A Hunchback posture
- Forward shoulders
- Sway Back
So what can you do to improve your posture?
Okay, improving posture is something you have to work on everyday.
- See a Chiropractor. They will make sure you are aligned properly. If you are not they will do adjustments to make sure that your spine is properly aligned
- Wear a Posture Brace. It will help keep your shoulders back and make you stand up taller
- Wear a back brace when you are doing heavy lifting. It will remind you to have proper posture and protect your back
- Do neck traction at home
- Do Postural Exercises Everyday
- Get Foot Orthotics
What Does Bad Posture Look Like?
Change Your Neck Pillow...Change Your Sleep
Sounds simple Right? Just change your neck pillow and your sleep will be better...
Using a neck pillow with contours in it makes all the difference in the world. Sleeping with a such a pillow allows you to accentuate the proper neck curve and allows for correct cervical alignment.
It might be difficult in the beginning, but its worth it- your neck will thank you over the years. Having Ideal posture always looks good.
One more thing, to ease back pain at night, use a pillow under your knees if you are sleeping on your back and between your knees if you are sleeping on your side. This will greatly ease back pain. Works wonders for me.
Doctor Recommended Neck Pillow #1: The Cervical Linear Traction Neck Pillow
One example is the arc4life cervical traction neck pillow. There are two specific neck rolls on this pillow. In fact one of the neck rolls allows for a gentle neck stretch when you are sleeping on it. This has worked well for patients with a herniated disc, bulging disc, disc degeneration, or neck pain.
Doctor Recommended Neck Pillow #2: The Tri Core Cervical Support Neck Pillow
Here is another fiber filled contoured neck pillow that aligns the neck and spine into the correct position for sleep. You can sleep on your back or on your side with this pillow easily. This pillow is more firm than pillow #1. If you suffer from ruptured herniated disc, migraine headaches, and general neck pain- then give this pillow a try.
Use Positioning Products to Your Advantage when Sleeping on your Side and Back
Simply using a positioning wedge can help to decrease neck and back pain. For example by
- placing a wedge under your knees when you are you are sleeping on your back
- placing a wedge between your knees when you are sleeping on your side
This will help dissipate some lower back pain.
In the video below, Dr. Bellinger a Chiropractor in Central Connecticut demonstrates how to use a wedge for sleeping at night. This can really ease lower back pain.