Pain in the upper and lower back during sleep is a real barrier to accessing sleep. This can cause insomnia. Kyphosis: how to sleep?
Getting the sleep needed to get rid of neck and back pain while sleeping can be quite a challenge. Some wake up with even worse back pain the next day.
Many are caught in a cycle where they desperately need a good night's sleep for their backs to recover (not to mention their overall health) but can't because kyphosis keeps them awake at night.
Here are five steps that will help you sleep with Kyphosis.
Stage 1: Kyphosis: how to sleep? Make sure you have the right equipment
By equipment we mean the right mattress and pillow for you and your sleeping style and possibly an orthotic for the extra support while sleeping.
Choose a good mattress
Your mattress should support the natural curves of your body while keeping you comfortable.
Until recently, it was recommended that those who suffer from lower back pain in the morning should upgrade to a firmer mattress. But experts have drifted away from this thought process.
A soft mattress can be good if your hips are wider than your waist because it will allow your spine to stay straight while you sleep. If your hips and waist are already straight, a harder mattress could be better as it will give you more support.
Ultimately, you'll have to spend time trying out different mattresses to get the right fit. Many companies even allow you to try their product for a few weeks or even months and return it if the product isn't right for you.
If you think a firmer mattress might help, you can try one by slipping a sheet of plywood between your mattress and box spring or moving your bed to the floor for a few nights.
Some other key considerations include the age of your mattress (these should be replaced every 7-10 years), temperature management, and whether it's big enough for you to get into a comfortable sleeping position. .
Choose the right pillow(s)
Much like a mattress, a pillow should support the natural curve of your neck and keep it aligned with your chest and lower back while allowing you to be comfortable.
The specific type of pillow varies depending on your sleeping position. Whether you sleep on your back, you will need a softer pillow than someone who sleeps on their side or stomach if you want to avoid morning back pain. Most pillows are labeled according to the sleeping position they are intended for.
But to make the best choice, choose a memory foam pillow that adapts to body heat to offer you tailor-made comfort. They also allow the spine to stay aligned and facilitate sleep and healing.
Our memory foam pillow for sleeping with Kyphosis
Try a back brace at night for extra support
While wearing a back brace in bed shouldn't be a long-term solution, it can give you short-term relief from kyphosis at night so you don't wake up. You need those hours of sleep to recover.
This lower back support for sleeping has a pocket that can hold a heat and cold trapping gel bag. Going to sleep with a soothing heating pad is heavenly. It's a great way to relax your back at night.
This splint supports your lower back while you sleep, and it can prevent you from writhing in damaging ways while you sleep.
It's also great if the cause of your Kyphosis is a recent injury, as the compression and support can reduce inflammation and speed up healing.
How to put on a back brace for the night in a minute or less?
- Insert a gel pad for heat or cold therapy or a pressure pad in the built-in pocket (this step is optional).
- Roll up the brace around your waist and position it so that the gel pack pocket is centered on your back. It can be applied over or under your clothes.
- Wrap the left end of the bracket at the front of the body and secure the right side of the brace to its attachment closure, pulling it firmly as you do so.
- Repeat this process with the closure strap thinner for an extra layer of support.
- Lie down to see if further adjustments are needed. It should fit snugly, but it shouldn't be uncomfortable or restrict your breathing.
Step 2: Keep your ears, shoulders and hips aligned when you sleep
Keeping your body aligned while you sleep is one of the most important things you can do to prevent kyphosis after sleeping.
Specifically, your ears, shoulders, and hips should be aligned when you sleep. There isn't necessarily a "best" sleeping position for back pain.
This varies depending on the person and the source of their discomfort, just as there is no one mattress or pillow that works best for everyone. But with each sleeping position, you can using pillows and rolled up towels to straighten your spine while you sleep.
How to use pillows for sleeping with kyphosis?
- back sleeper: Stick a pillow under your knees and possibly a small rolled up towel under your lower back.
- Stomach sleeper: Use a flat pillow or no pillow to reduce strain on the neck. You can also stick a flat pillow under your abdomen/hips to reduce pressure on your lower back.
- side sleeper: Stick a pillow between your knees and pull them slightly towards your chest.
Apart from that, put pillows in other spaces between the body and the mattress. This extra support can help you wake up without back pain.
Step 3: Make sure to keep your back aligned when moving
Keeping your back straight isn't just important when you're lying on the bed. Moving around, going to the bathroom at midnight, and getting up for the day all pose the risk of a wrong turn that could derail your efforts to relieve kyphosis.
As you roll over on the bed, hugging your knees to your chest, contracting your abdomen, and focusing on moving your core, a single unit can keep you from twisting or twisting your back. It can help to imagine your core as a log or to imagine a rod of steel running the length of your spine as you move. When you get up for the day or to go to the bathroom, you need to follow these steps:
- Bend your knees and put your feet flat on the bed.
- Roll to the side, making sure to move your body as one unit so you don't twist it.
- Use both hands to push yourself into a seated position. Again, don't twist your spine.
- Lean forward from the hips and keep your back straight as you push your feet into the floor, one foot slightly in front of the other.
- Straighten both legs as you stand up.
Step 4: Use good posture during the day
Keeping your back straight at night and having poor posture during the day is a perfect recipe for disaster. Your bad habits during the day can derail your efforts to counter them at night. For best results, you will need to focus on sitting or standing with your shoulders back and your whole body aligned. It may seem like a simple enough task, but bad posture habits can be hard to break. For this reason, many people turn to a support splint which can prevent them from stooping or leaning forward when their attention is on other things.
Step 5: Work your back
Before you finish a marathon, you need to build muscle and endurance, eat well, and get enough sleep. You must commit to a comprehensive approach to reach the finish line.
A similar mindset is needed to permanently heal your early morning kyphosis. You need to give your body the tools it needs to relieve the pain that keeps you up every night. This means ensuring you have a strong, flexible core that can support the spine.
Many of us sit at a desk for eight or more hours a day.
Therefore, it is a good idea to make a point of making exercises to increase your back strength and flexibility each day. It can correct muscle imbalances that can cause back pain or spasms at night, and it can improve your posture during the day and night.
Kyphosis: how to sleep? We have provided you with the best solutions.