Poor sleeping position can be a major source of pain or discomfort in your back and neck. Besides, it only takes a small amount of discomfort to wake you up. Neck pain, which is exacerbated by lying down, is one of the most prevalent issues that patients bring to orthopaedic doctors. In this blog, Dr. Prashant Arya, a well-known orthopaedic doctor, discusses a few quick remedies that could help you obtain 8 hours of sleep tonight.

POSITION 1: Avoid sleeping with your head propped up or sunk too low

This may sound self-evident, but if your neck is in an uncomfortable posture when you’re falling asleep, it’ll only get worse once you’re asleep. Your neck should be parallel to the bed surface while sleeping on your side. A single, relatively firm cushion or pillow can be used to achieve this. Two pillows may be required if you are tall and bulky. This will keep your head and neck in optimal alignment, decreasing neck stress on both sides. When sleeping on your back, the same cushion arrangement will be advantageous, says the orthopaedic specialist in North Kolkata.

POSITION 2: Insert a folded pillow between your upper arm and your side

The amount of stretch in your upper trapezius muscle can be reduced by folding a cushion and placing it under your arm. From the base of your cranium to the top of your shoulder, your upper traps are located. This muscle is frequently the source of neck and shoulder pain. According to the orthopaedic surgery expert, taking pressure off this muscle will almost certainly reduce any stress or discomfort you’re experiencing.

POSITION 3: Sleeping on your stomach is not recommended

It’s best to avoid sleeping on your stomach if you’re suffering from neck ache. For hours at a time, your head is pressed to one side in this position. Your neck may be overworked as a result of this incorrect alignment.

POSITION 4: Sleeping on your side, with your legs tucked up towards your chest, is also a bad idea

This does not provide shoulder and neck spine alignment. It also causes an uneven distribution of weight throughout your body, which can cause back pain when you wake up in the morning.

Watch out for the pillows that you use

Sleeping on your back or side is the best position for your neck. The back is advised in particular; just be sure to use a pillow that supports your neck’s curve and a flatter pillow to cushion your head.

The renowned orthopaedic surgeon in Newtown recommends using a taller pillow under your neck if you sleep on your side to keep your neck aligned with your head. This will help to keep your spine straight and ease any strain on your neck. If you have neck pain, you should sleep with a supportive pillow beneath your neck, such as a rolled towel or a cervical pillow.

Request an appointment with Dr. Prashant Arya if you are still suffering from back or neck pain. He’ll tell you what’s wrong and provide you with the necessary tools to solve it.