A slipped disc, also known as a herniated disc, is a common spinal condition that can cause intense pain, discomfort, and sleep disturbances. Whether it affects your lower back or neck, the pain can worsen at night due to improper sleeping positions or inadequate support.
Fortunately, simple adjustments in your sleep posture and bedding can help you find relief and promote healing. So, let’s explore the best sleeping positions and practices that will help you alleviate the discomfort.
Understanding a Slipped Disc and Sleep Disruption
A slipped disc occurs when the soft, gel-like centre of a spinal disc pushes through its tougher outer layer. This bulging disc can press on nearby nerves, causing pain, numbness, or tingling in the back, legs, or arms, depending on its location. These symptoms often worsen with poor posture, especially when lying down in positions that strain the spine.
When you sleep, your body should ideally rest in a neutral position where your spine is properly aligned. Unfortunately, many people sleep in positions that twist or curve the spine unnaturally, increasing nerve compression and pain. That’s why understanding the right way to sleep is essential for managing discomfort and speeding up recovery.
Best Sleeping Positions for Pain Relief
Not all sleeping positions are equal, especially when you have a slipped disc. The key is to minimise pressure on the spine and promote alignment. Here are the most recommended positions:
1. Sleep on Your Back While Using a Pillow Beneath Your Knees
This position helps maintain the natural curve of your lower back while reducing pressure on the lumbar spine. Placing a pillow under your knees slightly elevates your legs, relaxing the hip flexors and reducing tension in the lower back. It’s one of the best positions for those with a herniated disc in the lumbar region.
2. Sleep on Your Side While Using a Pillow Between Your Knees
Side sleeping is also a safe and effective position, especially when a pillow is placed between the knees. This keeps the hips aligned and prevents the spine from rotating, which is crucial for reducing stress on the affected disc. Try to keep your knees slightly bent and avoid curling into a tight fetal position, which can cause stiffness.
3. Avoid Sleeping on Your Stomach
Sleeping on your stomach is the least recommended position for those with a slipped disc. It flattens the natural curve of the spine and often forces the neck into an awkward angle. This can lead to increased back and neck pain, especially for those with cervical herniations. If you must sleep this way, place a thin pillow under your pelvis to reduce pressure on your lower back.
Choosing the Right Mattress and Pillow
The type of mattress and pillow you use can significantly impact your spinal health and comfort.
Mattress Recommendations
- Medium-Firm Mattress: A medium-firm mattress provides balanced support and cushioning, keeping the spine aligned without sinking too deep.
- Memory Foam or Orthopaedic Mattress: These mattresses contour to your body’s shape, offering targeted support for pressure points and reducing stress on the spine.
Avoid overly soft mattresses that allow your body to sink, as this can lead to poor posture and more pain.
Pillow Recommendations
- Cervical Pillow: For neck herniations, a cervical pillow supports the natural curve of the neck and reduces muscle tension.
- Knee Pillow: For side sleepers, placing a knee pillow between the legs helps keep the pelvis level and reduces spinal twisting.
Proper pillow height is essential. If it’s too high or too low, it may cause the neck to bend unnaturally, increasing pressure on the cervical spine.
Sleep Hygiene Tips for Better Rest
Beyond positions and support, sleep hygiene plays a vital role in managing slipped disc symptoms. Here are some habits that promote better sleep and spinal health:
- Establish a Regular Sleep Schedule: Going to bed and waking up at the same time daily helps regulate your body clock and improve sleep quality.
- Limit Screen Time Before Bed: Blue light from screens can disrupt melatonin production, making it harder to fall asleep.
- Practise Gentle Stretching: Light stretching or yoga before bed can relax tight back muscles and reduce stiffness.
- Create a Comfortable Sleep Environment: Keep your room cool, dark, and quiet. If required, use blackout curtains or a white noise machine.
- Avoid Heavy Meals or Caffeine Before Bed: These can disrupt sleep and increase nighttime discomfort.
Be Cautious of Increasing Discomfort
While many cases of a slipped disc improve with rest, proper posture, and conservative treatments, there are times when medical intervention is necessary.
Seek help if:
- The pain worsens or persists for more than a few weeks.
- You experience numbness, tingling, or weakness in the limbs.
- You have difficulty controlling your bladder or bowels.
Consult a spine specialist who can evaluate your symptoms and recommend non-surgical treatments like spinal decompression treatment, physiotherapy, or posture correction for long-term relief.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced non-surgical spinal decompression treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
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