How to prevent neck and back pain

Author: Physio Balance

Back pain or neck pain can be caused by sleeping on the wrong mattress. Also there are a few people who are already troubled with some problem hence are unable to get comfortable in bed, while a few find it difficult waking in the morning due to the pain.

A good sleep is a must for our sense of wellbeing, both physically and mentally. Also when you are recuperating from an injury, sleep becomes even more important as it helps in speeding the body’s natural healing process.

Mattress, pillow set up and sleeping position are important to consider for a good night’s sleep although there is no fixed rule to it.

Are you using the right mattress?

The choice of mattress is important in preventing pain. The mattress will largely decide how your spine and joints are supported while you are asleep.

The mattress needs to be firm enough to prevent you from slouching into it, but at the same time it should allow your hip and shoulder to sink in slightly when you are lying in your side. This offers the spine a horizontal position while supporting your body’s natural curves.

If you are heavy weight then mattress needs to firm. If you are light and small you will need a relatively softer mattress. And if you sleep with someone who is a different size and weight, in that case you need altered support level on both side of the mattress.

You should think of changing your mattress in the following case:

  • If you have been using your mattress for over 10 years
  • If it has become bumpy, floppy or if the springs are pooping out
  • It has become in the shape of a hammock with the middle portion sinking in.
  • When we often wake up with stiff sore back, neck or hips which eventually fades away during the course of the day

ARE YOU USING THE RIGHT PILLOWS?

Pillow should offer adequate height to uphold your head and neck alignment with your spine. Your sleeping posture should be the version of your standing posture if you were to be flipped. Also when you sleep on the side, your pillow needs to be a little elevated than if you sleep on your back, to adjust the gap between your shoulder and head. You are free to opt for feather and down pillows, synthetic or memory foam. What matters the most is the level of support.

Ideal Sleeping Positions in case of a Neck Pain For Side-sleepers:
  • Opt for a softer pillow than a firm pillow so you can shape the pillow to support and fill the gap between your head and shoulder.
  • p> For Back-sleepers:
    • Make sure the pillow allows your head and neck to be associated with the rest of your spine, not flexed forwards.
    • p> For Front-sleepers:
      • Avoid sleeping on your front as this will injure your neck and upper back.

      These tips are only general advice and suggestion. If the back or joint pain still lasts, you must visit a qualified therapist such as osteopath to understand the reason behind your pain and how best to treat it.

      For more information you can reach out to our, Neurofitness clinic. Also in case you are looking at Montreal cognitive training, New clinic in Montreal or Osteopathy clinic in Montreal we would be more than happy to help you. Visit @ more information https://www.physiobalance.ca