You might be wondering about the right way to sleep with a herniated disc. This article will outline the correct sleeping position for a herniated disc, as well as other tips to relieve the pain and keep the spine in a neutral position. The best way to sleep with a herniated disc is to try several different positions and choose the one that causes the least amount of pain. Listed below are some tips for trying different positions while sleeping with a herniated disc:
Best sleeping position for a herniated disc
Depending on where the herniated disc is located, there are many different sleeping positions to consider. One of the most recommended is the fetal position, which involves curving your body into a fetal position. This position opens up your joints and reduces spinal bending. If you’re suffering from a herniated disc, sleeping in this position can ease the pain and discomfort associated with it.
One of the best ways to relieve herniated disc pain is to sleep on your side. Sleeping on your side allows your spine to keep its natural curve, reducing pressure on your herniated disc and keeping your back and muscles in good alignment. A small pillow under the knees can provide extra support and help maintain your pelvic curve. However, do not sleep on your stomach if you are accustomed to sleeping on your back.
Although most doctors recommend sleeping on your side, this position is often comfortable. You can also use a thin pillow under your stomach and hips to keep your spine aligned. Those who suffer from degenerative disc disease or herniated disc may find that sleeping on their fronts improves their condition. In general, sleeping on your side will help relieve pressure on the neck, hips, and shoulders.
Aside from sleeping on your side, another good sleeping position for a herniated disk is the fetal position. It relieves pressure on the disc space and makes it easier for the disc to move. Alternatively, you can sleep on your side with a flat pillow underneath your hips, which will open the disc space and relieve stress on the lower back. Despite its cons, sleeping on your side may help relieve pain and discomfort.
Sitting for long periods of time
Herniated discs are painful, and sleeping, standing, and sitting can make them even worse. Sitting places stress on the disc, resulting in muscle weakness and joint misalignment. While most people can tolerate a few hours of sitting a day, sitting too often can lead to wear and tear of the disc’s outer wall, resulting in a herniated disc.
When sitting, use tactics similar to driving. If you can’t avoid sitting for long periods, place a folded towel on the lower back. Your shoulders should be slightly back and your head should be over your hips. Try using an ergonomic chair instead of a regular chair. You can also sit with your feet flat on the floor. Keeping your spine in the proper position can be a huge help if you’re unable to stand up for a long time.
If you’re having trouble sleeping due to herniated disc pain, try sleeping on your back. This position will keep your spine in neutral alignment, and will help alleviate any pressure on the painful disc. The best pillow to use is a medium-thick one, and it can be placed under your knees. Another option is to use a sleeping wedge to elevate your legs while sleeping.
It’s crucial to avoid sleeping on your stomach because this shifts the natural curve of your spine out of alignment. This puts pressure on your neck and back, so sleeping on your side is ideal. You can also try putting a pillow under your knees or hips to maintain the proper curvature of your spine. This will help you sleep without causing any more damage.
Avoiding activities that worsen pain
Exercises that jar the spine or cause sharp pain should be avoided while you recover from a herniated disc. A simple walking program and specific exercises can help you regain strength and flexibility. A physical therapist may recommend that you avoid strenuous activity for the first few weeks after your surgery. Surgical and nonsurgical treatments both carry a risk of a repeat herniation, although the latter is far more likely.
Bending or twisting should also be avoided. Bending or twisting causes a “C” curve in the low back. The strain causes increased muscle spasms and nerve pain. Avoid bending forward to pick up things, traditional biking, and deep squats. If your pain is worse in your back, you can try recumbent biking or yoga. You can also try doing a few sit-ups or toe touches, which can help you stay in a good posture and avoid painful movements.
X-rays and CT scans can detect herniated discs even if they’re asymptomatic. MRI, computed tomography, and electromyograms can help doctors see which bones in the spine are affected by a herniated disc. MRI, on the other hand, can detect a herniated disc even in people who don’t have any symptoms. Electromyograms can help pinpoint which nerves are affected by a herniated disc.
Some gentle back exercises can help relieve the pain associated with a herniated disc. Depending on the severity of the herniation, your doctor may recommend gentle low impact exercises to help you heal. Your doctor will recommend exercises that are best for your body type and activity level. This will help you return to activity and sports without putting further stress on your back. The best way to minimize the pain associated with a herniated disc is to avoid activities that will cause you to experience more pain.
Keeping spine in neutral position
While you can’t completely avoid the pressure that the neck and thoracic spine feel during sleep, keeping your back in a neutral position while you sleep is important. Keeping your spine in a neutral position will reduce the chance that the pressure will pinch a nerve. You can keep your spine in a neutral position by using a small pillow underneath your knees or a rolled-up towel. A wedge-shaped pillow placed under your knees will also relieve pressure on the herniated disc.
Maintaining a neutral posture allows your spine to move easily, and allows nerves to exit your spine. This allows your body’s organs to work efficiently and reduces the risk of chronic illnesses. Neutral posture is also symmetrical, and your body will remain balanced if you maintain it. Your torso and hamstrings will not be pushed too far toward one side.
Keeping your spine in a neutral position while sleeping for herniated disc can help you reduce pain during the day as well as help prevent the development of other problems. It is also recommended that you sleep on your side to reduce pressure on your disc and maintain a healthy posture while sleeping. Whether you’re on your side or on your back, the best position will depend on where the herniated disc is located and what the pain is caused by.
It’s best to sleep on your side, because sleeping on your back can cause neck pain. Adding pillows to your bed will keep your spine in a neutral position. Remember to add pillows under your knees or between your legs, but be careful to keep them thin and firm. A wedge pillow can help fill in the space between your neck and mattress. You can even add a small pillow underneath your knees to decrease anterior tilting.
Using a recliner
Although using a recliner to sleep with sacroiliac joint pain is safe in general, there are some factors you should be aware of before you start. The hunched posture of sleeping in a recliner can impede air flow in the lungs and reduce oxygen intake. If you have any underlying lung condition, you should consult your doctor first before sleeping in a recliner. Also, long-term use of a recliner may result in tight calves and hips, which will negatively affect your posture and increase your risk of falling.
When sleeping in a recliner, try to keep your head and neck in the same position. Avoid tilting your head upward or downward by putting a thick pillow on your head. These two postures put pressure on spinal discs. To alleviate the pressure on these areas, you can try different positions and find the one that works best for you. You can also use a towel underneath the low back while sleeping.
Before using a recliner to sleep with sacroiliac joint pain, you should prepare the room in which you sleep. Make sure the recliner you are using has enough blankets and pillows to cover you comfortably. You may want to use a pillow if the headrest is hard. For added support, try sleeping with your legs slightly apart. If possible, wear compression socks to prevent blood pooling in your feet.
Herniated disc pain usually increases during the night. This interrupts sleep, reducing your quality of rest. Sleeping with interrupted sleep also increases your risk of chronic diseases. In addition, sleeping on your side can relieve the pain from herniated disc. Sleeping on your side will allow the entire body to contact the mattress and maintain better alignment. If you have a slipped disc, sleep on your side to reduce the pressure on the herniated disc.