What is the best way to sleep on my back?
1. Pick a Firm Mattress
One of the essential things to remember while learning how to sleep on your back is to keep your spine in the correct posture. Sleeping on your back on a soft, sinking mattress can lead you to wake up with aches and pains in the morning. Find a firm mattress to keep your spine straight while you sleep. The Casper Wave Hybrid has supporting gel pods positioned beneath your waist and lower back to help avoid sinking and preserve your spine in perfect alignment. If you don’t want to spend the money on a new mattress, try purchasing a firm mattress topper instead.
2. Taking Care of Your Head and Neck
The hip to knee region, lower back, and neck require the most support when sleeping on your back. Some people prefer to sleep with numerous pillows supporting their head and neck; nonetheless, it is critical that your head not be over-elevated. Your neck should be neutral to support the optimum cervical curvature. You will lose the proper curvature of your spine if your pillow is too high. On the other hand, your curvature will worsen if your pillow is too low.
You’ll need a cushion that supports and holds your head in position. Wedge pillows and memory foam pillows are excellent for elevating your head and providing neck support while resting on your back. To support your neck, you can also use a hand towel. Fold a towel into thirds. Then, fold the bottom and tie a knot at the base of your neck. It will fill the gap between your neck and the mattress, providing the necessary support.
3. Put Pillows Beneath Your Knees and Lower Back.
Many physicians recommend placing cushions beneath your knees and lower back to ease back pain. It will help relieve tension on your spine and maintain your natural back curve. It will help keep your muscles and joints in their natural position so you don’t wake up feeling sore. Pillows for your lower back should be thin and not too tall.
You can also grab a hand towel and put it on the small of your back. It should close the gap between your body and the mattress and give extra support. If you have trouble with your knees, you can put one or two pillows under your knees. A cushion beneath your knees can help keep your spine’s natural curve in place. It will prevent your knees and hips from being too stiff by keeping your legs from lying too far apart.
It’s normal to feel uncomfortable once you’ve decided to sleep on your back. For easing this process, you can use various breathing techniques and relax your muscles, leading to better sleep.
It’s better to use thin pillows to support your lower back and knees while sleeping on your back. This keeps the joints in a neutral position and reduces back and knee pain.
Doctors recommend placing pillows under your knees and lower back for back pain relief. As a result, your spine will be less stressed and maintain its natural curve. Additionally, it will keep your muscles and joints in their natural position and prevent you from waking up stiff.