Back Pain

如果您经历了慢性背痛，可以做一些事情可能会帮助您更好地入睡。这可能看起来像是将睡眠位置从胃部转变为侧面，这可能会提供更好的中性脊柱对准，有足够的枕头来支撑您的头部和颈部，或者在睡觉前柔和的深呼吸和伸展。

Sleeping on your side or on your back with a pillow between your knees is recommended to potentially alleviate back pain and provide better spine alignment. However, if sleeping on your stomach is your preferred position, placing a pillow under your pelvis or lower abdomen may provide spinal support and relieve pressure.

Choosing the right mattress often comes down to personal comfort and preference. But if you experience back pain, we recommend a medium-firm mattress that promotes neutral spine alignment no matter your sleep position. You’ll also want to find a mattress that has enough give to keep your shoulders, hips, and lower back comfortable.

Zoned support mattresses that cradle your lower back may also be a good option for you. Furthermore, adjustable beds could help you customize the mattress position or firmness until you find the right fit.

是的，即使您以前从未遇到过慢性的背痛问题，任何不支持脊柱自然曲率的床垫都会引起背部疼痛。另外，不舒服的床垫可能会导致您睡眠不同，或者折腾和转身，可能会使您的背部施加压力。

寻找枕头以解决您的背痛时，请记住您的睡眠位置：

For卧铺, look for a thinner pillow and those that have extra padding in the bottom to potentially support the neck. Memory foam pillows are designed to mold specifically to your own neck and may help promote proper neck and spine alignment.

Forstomach sleepers，寻找一个薄枕头，有助于防止脖子或背部紧张。但是睡在肚子上可能会导致背痛。作为解决方案，您可以在拿着身体枕头的同时尝试在身边睡觉。这可能会给您带来对抗胃的感觉，同时帮助您对齐身体的其余部分。

Forside sleepers，寻找一个牢固的枕头，该枕头有一个宽阔的毛刺，可以帮助您的耳朵和肩膀之间的空间。您也可以通过在膝盖之间放置坚固的枕头或滚动毛巾来尝试缓解背痛。