If you suffer from back pain, one of the most natural remedies you can try for relief is to train yourself to sleep on your back. As we get older, or even encounter aches and pains when we’re young, we may scramble, looking for medicines and doctors that can help us, but did you know that simply changing your sleep position may be a low-cost solution without the scary side-effects of a medication? (Keep in mind, we’re not doctors; don’t take this advice in the place of a medical professional.)
The kicker is that 41% of people prefer sleeping on their side. And if you’ve ever tried sleeping in a different position, you know just how weird it can feel to try to change things up (even though you know it’s good for you). However, it’s not all a lost cause. By using some training pillows, you can train yourself to sleep on your back. Here’s how it’s done.
Positioning pillows are a must
When learning to sleep on your back, you have to go at it like a soldier in attack mode – believe you can do it and have all the supplies you need. And the most important tool you can have in your arsenal when it comes to sleeping on your back are pillows, and lots of them. You’ll want at least four pillows to start out with.
Put one under your knees to support your back. Elevating your lower legs helps your circulation and keeps your spine in the proper alignment, so this is key for minimizing back pain.
Next, put the other two pillows on each side of you (under your arms). Having pillows here supports your arms (and shoulder joints) and will prevent you from rolling over in your sleep. Some people will even go as far as sewing the pillow to their pajamas. These can be lower profile, like the Rejuvenite Bliss Latex and Down pillow. After you’ve slept with these pillows for a week or so, you may find you don’t need them anymore. But always make sure you have knee support whenever you sleep on your back.
Neck support and a firm mattress
After you’ve figured out the best way to arrange the pillows around your body, you need to support your neck and head. For some people, a rolled up towel is just enough neck support. Other people can’t sleep without a pillow. In that case, opt for a thinner pillow to get the proper neck support when sleeping on your back. A couple of good options for back sleepers are the Technogel Anatomic Pillow and the ComforPedic Harmony memory foam pillow. It’s essential to follow the natural curve of the spine, and these two pillows both offer a shape that supports your neck without unnaturally lifting your head, which can cause headaches.
And lastly, make sure you have an adequately firm mattress when trying to sleep on your back, so that your body is supported evenly at every pressure point all through the night. If your mattress isn’t firm enough, and buying a new mattress isn’t in your budget, look into getting a mattress topper, which can be a great alternative.
We know it’s not easy to train yourself sleep on your back, but the health benefits make it worth trying. From helping you stay looking young longer (by preventing sleep wrinkles that occur when sleeping on your side) to preventing joint and back pain, it’s no wonder sleeping on your back is considered the best sleep position.