Herniated discs are painful. They cause you to have difficulty sleeping and disrupt your resting patterns. Moreover, interrupted sleep is not only bad for your physical health, but can also increase your risk of chronic illnesses. A good way to ease the pain and get a good night’s sleep is by sleeping on your side. By sleeping on your side, your shoulder and entire body will rest on the mattress, keeping your pelvis in proper alignment.
Back-lying position
If you have a herniated disc, the best sleeping position for your back is the back-lying position. This will help keep your spine in a neutral position and prevent pressure from piling up on the nerves. You may use a small pillow under your knees or a rolled towel under your lower back. A wedge-shaped pillow is also beneficial for relieving pressure on the herniated disc.
Investing in an adjustable mattress is another way to get a good night’s sleep. This type of mattress has the ability to adjust to the specific needs of your back and neck. You may also consider a foam mattress topper for extra comfort. A pillow that is too soft or too firm may cause pain in the back or neck.
If you are not comfortable sleeping on your back, consider sleeping on your side. This will relieve the pressure on the disc space and help you sleep comfortably at night. You can also use a flat pillow underneath your hips. This will open the disc space, reducing the pressure on your lower back. Another option is to elevate your upper body by using a wedge pillow or an adjustable bed. However, you must ensure that you have adequate support for your knees.
If you are experiencing pain from a herniated disc, you should avoid sleeping on your back. While this position may help some patients, others may not have as much pain. If this is the case, a physical therapist may be able to help you learn how to sleep on your side to relieve pain and ensure that you heal quickly.
Another helpful position for herniated disc patients is to sleep in a fetal position. This position helps the body distribute weight evenly along the spine, making it easier to prevent back pain. It can also help relieve neck and hip pain. However, you should avoid sleeping on your stomach because this will only add additional stress to your neck and lower back.
In addition to reducing pain, sleeping on your back can improve your quality of sleep. It also reduces your risk of sleep apnea and gastrointestinal problems. Dr. Robert Griffin is an expert in spinal care at HSS and he offers expert answers to your questions.
Sitting in a car
The best position for sleeping with a herniated disc is on your back. This will help keep the spine aligned and prevent pressure on the nerves. Using a small pillow under your knees or a rolled towel under your lower back will provide extra support and relief from pressure on the disc.
Seats in cars do not have enough support for your back, so you need to find a seat with adequate lumbar support. You can roll up a sweatshirt to provide some back support, as well. Also, a footrest can provide a little more support to your lower back. If you’re sitting in a high seat, you might consider putting your feet on the footrest. Also, try bending your knees slightly higher than your hips. The goal is to maintain the correct posture and position for your neck, back and legs.
Sitting in a car is also painful with a herniated disc, as the pressure from the seat on your spine is enormous. Almost every bump can send a twinge of pain up your spine. The best way to sit in a car with a herniated disc is to try to keep your spine in a natural s-curve. The lower back should be supported by the upper back, and the seat should not be too high or too low.
If you have chronic pain, your physician may prescribe a pain medication. Physical therapy is also an option. In addition to pain medication, physical therapists can teach you the best positions for sitting and sleeping. The ideal position will depend on the location and severity of the herniated disc.
For side sleepers, placing a pillow between your knees can help relieve pressure on your lower back. You should also elevate your lower legs while sleeping. You can also use a rolled towel or piece of foam under your lower back to decompress the spine.
Sitting on the front of your body with a pillow
Herniated discs can be quite painful, particularly during the night. Fortunately, there are several simple ways to reduce your pain and get a good night’s sleep. One great way is to sleep on your side. This will help keep your pelvis in a neutral position and decrease pressure points in your back. You may also want to consider using a pillow under your knees to provide additional support.
One of the most important things to do is to find the right-sized pillow for your body and neck. Typically, your pillow should be about two to three inches high. Avoid using an overly-firm pillow that forces your neck to arch forward, which is the worst position for herniated discs. The correct pillow height also keeps your head a little higher than your body, which maintains the natural S-curve of the spine.
When you’re sitting or lying with a herniated disc, you may not be able to move your legs and/or hips. However, it’s important to stay active and to follow your healthcare provider’s advice on stretching exercises.
Physical therapy and pain medication can help relieve your pain and help you heal. Your physical therapist can also teach you the best positions for sleeping and sitting. Physical therapy can help you avoid further damage to your back, and physical therapy can help you learn how to sleep in the most comfortable way.
Exercises
Exercises for a herniated disk are an important part of the recovery process. Gentle exercises can help you get back to a normal lifestyle and ease the pain of herniated disc. Try the cat-cow stretch. This exercise relieves pressure on the disc and opens up the intervertebral disc space. It also improves mobility, which may reduce the pain and speed up your recovery.
Sleeping on your side can help ease the pain from a herniated disc. It’s also helpful to raise your legs and place a pillow between them. Sleeping on your side is best because it helps keep your spine in neutral alignment. In addition, placing a pillow between your knees and low back will help you reduce tension on your lower back and hips.
Avoid performing activities with high impact or sudden pressure on your back. While you’re recovering from herniated disc, try to limit high-impact activities. High-impact activities can jar the spine and worsen the condition. For the best recovery, you need to begin slowly and keep your spine in a neutral position.
Once you’ve gotten the pain under control, you can begin to work on improving your sleeping position. You can also seek a physical therapist for advice. You can ask them to give you tips on sleeping positions that will reduce pressure on your injured disc. If you are experiencing chronic pain, consulting a pain management specialist may be your best option.
Using gentle stretches is also an effective way to help ease the pressure on your herniated disc. These exercises strengthen the muscles that support your back and improve your flexibility. By strengthening your back muscles, you can reduce the pain and prevent herniated disc from recurring. However, you should always consult a doctor before starting any exercise plan.
The neck is a common area where a herniated disc occurs. Oftentimes, this pain may radiate to the arm and shoulder. Using too many pillows in this area can increase the pain and make the condition worse.