Physio Tips For A Comfortable Sleep
For most of us, the hours we spend sleeping are simply a time for
rest and recovery. However, you might be surprised to learn that
your sleeping position can have a significant impact on your body,
particularly if you already have an injury. Here are some tips from
your physiotherapist to help to stay pain free overnight.
Back Pain Tips
For sufferers of back pain, finding a comfortable position at night
can be difficult. Ideally, the natural curves of the spine should be maintained and supported throughout the
night. Ideally, your body should be held in a position of minimal stress while sleeping. This means that all your
joints and muscles are resting in a neutral position

A mattress that is too soft might feel comfortable to begin with, but over time will let you sink too much,
meaning the curve of the lower spine will be lost. Waking up with a stiff spine could be a sign that you are
using the wrong mattress. A mattress that is too firm can also mean your spine is held in a flattened position
throughout the night, which is both uncomfortable during the night and when you wake up.

For many people, sleeping on their side keeps their spine in a more natural alignment than when sleeping on
their back. If you do sleep on your back, placing a pillow under your knees can help to maintain your lumbar
spinal curve throughout the night. This can also help to reduce hip and knee pain.

Neck Pain Tips
The neck is often the most vulnerable part of the body if your sleeping setup is not ideal. Side sleepers may let
their neck fall excessively to the side with a pillow that is too low or have their neck elevated too much by
having their pillows too high.

If you find yourself putting your arm under your pillow while you sleep, it is likely that your pillow is too low.
Having your shoulder in this position overnight can put unnecessary stress on the structures in the shoulder
joint and should be avoided if possible. Stomach sleeping can also put additional pressure on your neck as it is
turned to the side for long periods.

Hip Pain Tip
Side sleepers often spend their nights with one leg crossed over their body. This can place extra pressure on
the structures on the side of the hip, such as tendons and bursa and can impact the health of these tissues as
the compression can reduce the blood flow to the area. Placing a pillow under your knee while sleeping on
your side can help to maintain a neutral alignment of your hip.
Speak to your physiotherapist for more advice on how to improve your sleeping

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