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你腰痛吗?你不是一个人。
这Global Burden of Disease study命名为下背部疼痛是全球残疾的主要原因。
更有趣的是，大多数背痛不是由严重的医疗状况引起的，例如cancerorarthritis。Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.
Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better night’s rest.
If lying flat on your back feels uncomfortable, try shifting over to your side:
- 一个llow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
- Place a pillow between your knees.
- If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.
Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues like muscle imbalance and evenscoliosis。
这个职位如何帮助？一个人睡在你身边不会让你感觉好些。它是使用膝盖之间的枕头，这是诀窍。枕头将使您的臀部，骨盆和脊柱保持更好的对准。
If you have aherniated disc, you may want to try sleeping on your side curled in a fetal position:
- 躺在您的背上，然后轻轻滚动到您的侧面。
- Tuck your knees toward your chest and gently curl your torso toward your knees.
- Remember to switch sides from time to time to prevent any imbalances.
这个职位如何帮助？Your discs are soft cushions between the vertebrae in your spine. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. Curling your torso into a fetal position opens the space between vertebrae.
您可能已经听说，睡在肚子上实际上对背痛不利。这部分是正确的，因为它可能会给您的脖子增加压力。
But if you find yourself resting on your stomach, you don’t have to force another position. Instead:
- Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back.
- 根据这个位置的感觉，您可能会或可能不会选择在头下使用枕头。
这个职位如何帮助？患有退化性椎间盘疾病的人可能会从枕头上睡觉的胃中受益最大。它可以减轻椎间盘之间空间上的任何压力。
For some people, sleeping on their back may be the best position to relieve back pain:
- Lay flat on your back.
- 将枕头放在膝盖下方，保持脊柱中立。枕头很重要 - 它可以使该曲线保持在您的下背部。
- 您还可以将一条小的卷起的毛巾放在背部的小部分下方，以增加支撑。
这个职位如何帮助？当您睡在背上时，体重均匀分布，并散布在身体最宽的区域。结果，您在压力点上的压力较小。您还可以更好地对齐脊柱和内部器官。
Do you feel most comfortable snoozing in a recliner? Although sleeping in a chair may not be the best choice for back pain, this position can be beneficial if you have isthmic脊椎滑脱。
Consider investing in anadjustable bedso you can sleep this way with the best alignment and support.
这个职位如何帮助？Isthmic spondylolisthesis is a condition where a vertebra slips over the one below it. Reclining may be beneficial for your back because it creates an angle between your thighs and trunk. This angle helps to reduce the pressure on your spine.
No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, and hips.
您可能会注意到身体和卧床之间的缝隙，使肌肉和脊柱劳累。您可以通过使用枕头填补空白来减轻这种压力。
上床时要小心。您也可以在扭曲和转动运动中摆脱对齐方式。始终将整个身体移动在一起，保持核心紧绷并拉进去。您甚至可能会发现在滚滚时将膝盖朝胸部带到胸部很有帮助。
您的枕头应摇动您的头部和颈部，并有助于支撑脊柱的上部。
If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position.
Whatever you do, don’t place your pillow under your shoulders.
For back sleepers:您可能会使用较薄的枕头和底部有额外填充的枕头来支撑脖子。
记忆泡沫is a good material that molds specifically to your own neck.
一个水枕is another option that gives firm, all-over support.
For stomach sleepers:You should aim to use the thinnest pillow possible or no pillow at all. In fact, you may try sleeping on your side while holding a身体枕头。这身体枕头will give you the feeling of something against your stomach while helping to align the rest of your body.
For side sleepers:您可能想寻找firm pillow。更好的是，尝试找到一个具有宽整个距离的毛刺，可以帮助您的耳朵和肩膀之间的空间。而且，不要忘记将牢固的枕头放在膝盖之间。您甚至可以用滚动的毛巾代替。
While you’re at it, remember to change your pillow every 18 months or so. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites.
Shop all Healthline-approved pillows for back pain in our sleep shop.
Your mattress matters too.
Doctors used to recommend very firm orthopedic mattresses to people with lower back pain. But don’t go out and buy one just yet.Recent surveyshave shown that people who use extremely firm mattresses may have the poorest sleep.
也就是说，一个太软的床垫对结盟无济于事。
If you have the funds to buy something new, try choosing a牢固或中型床垫made with good-quality innersprings or foam. You may also improve the innerspring mattress you already own by adding a记忆泡沫床垫套。
It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. Some companies let you test out a mattress over a set period of time and then return it if it’s not for you.
Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain.
Here are some other ideas for how you can get better rest at night and reduce your back pain:
Put yourself on a sleep schedule.It may be hard toresist sleeping inif you toss and turn all night. Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. Aim to get around eight hours of sleep per night.
睡眠时间表有麻烦吗？尝试遵循每晚的例行程序。在您设定就寝时间之前，开始此例程大约30至60分钟。选择两项舒缓的活动，有助于使您的思想进入轻松的空间。
Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting.
Skip caffeinated drinks like coffee and other stimulants.如果您只需要喝杯子，请在中午之前完成最后一杯。
Save hard exercise for the morning or early afternoon hours.睡觉前做任何过分严格的事情可能会提高您的肾上腺素水平，甚至可以提高体温。这两个因素使得难以入睡。
If you don’t already have a primary care doctor, theHealthline FindCare toolcan help you find a physician in your area.
缓解疼痛使用一个冰或冷凝胶包在跳跃之前bed. It may help reduce inflammation in your back and relieve pain. Apply the cold pack to your back for 15 to 20 minutes before sleep.