How do you sleep?? Your sleeping position can make your lower back, hip, shoulder or neck pain worse.
Do you wake up in the morning or even in the middle of the night with pins and needles? Your pillow could be the culprit. If you are a side sleeper, you need to find a pillow that fill’s the space between your neck and the bed so that your head is keep level, so that you don’t need to use your arm under the pillow to prop up the pillow. Remember your head weights up to 5kg, so you need good support for the neck to help hold the weight of the head. How many of us wake up with our arm under the pillow and no sensation in the fingers? The shoulder should be just forward of the pillow. Side sleepers that experience hip or back issues should also place a small pillow in-between their knees so that their hips are kept square. If you twist one leg over the other while sleeping, you are basically twisting the hip, which will ultimately cause pain and pressure on your hip and back.
Back sleeping is defiantly a good choice, but one again you need to use a pillow under your neck that allows your eyes to be looking directly up to the ceiling. This is a must if you have Excessive Curvature of the Cervical Spine (neck).
Back sleepers that have Excessive Lumbar Lordosis (excessive lower back curvature – more than fingers space when lying flat with your legs straight), should place a small bolster cushion or small pillow under their knees, keeping your legs slightly bent, this will help the pelvis re-align back to neutral and alleviate pressure from the lower back whilst sleeping.
Sleeping on your stomach is never a good idea. It is bad for the organs, the neck and the back, so if you are a stomach sleeper it’s time to change.
If you have trouble falling to sleep, try using lavender essential oil’s on your temples to help calm your senses and try Diaphragmatic Breathing, it will calm your adrenals and allow you to nod off.