Back pain has nowadays become one of the most common problems among youngsters which is leading them towards facing many problems. Surprisingly most back pains are not caused by any severe disease such as cancer or arthritis but it is caused by stress, wrong body postures, weird sleeping positions, and other lifestyle habits.
So today we have bought this article for you in which we have discussed the major causes of back pain and what are the things you can do to get rid of back pain. So, let’s get started.
Causes of Back Pain
Muscle strain or ligament strain in the spine caused by repeated movement (for example, sports, dancing).
A slipped disc, Scheuermann's disease (a condition in which the spine curves due to uneven growth of the small bones (vertebrae) that make up the spine).
Fractures of the vertebrae.
Spondylolysis (wear and tear in the spine, commonly seen in sporty teenagers) (wear and tear in the spine, commonly seen in sporty teenagers).
Spondylolisthesis (slippage of a vertebra frontwards or backward, often a complication of spondylolysis)
Treatments you can do to get rid of Back pain
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Sleep with a pillow between your legs
If lying flat on your back causes discomfort, try shifting to your side:
- Allow your right or left shoulder, as well as the rest of your body, to make contact with the mattress.
- A pillow should be placed between your knees.
- Consider placing a small pillow between your waist and the mattress to provide additional support.
- Whether you use one pillow or two, resist the urge to sleep on the same side all the time. Doing so many things can lead to muscle imbalance and even scoliosis.
How does this position help:
Sleeping on your side will not make you feel any better. The trick is to place the pillow between your knees. The pillow will help to align your hips, pelvis, and spine.
2. Sleep in the fetal position
If you have a herniated disc, try sleeping on your side, curled up in a fetal position:
- Lay on your back and gently roll over onto your side.
- Tuck your knees into your chest and curl your torso toward your knees.
- To avoid imbalances, remember to switch sides from time to time.
How does this position benefit you?
Your discs are the soft cushions that sit between the vertebrae in your spine. A herniation occurs when a portion of a disc pushes out of its normal space, resulting in nerve pain, weakness, and other symptoms. Curling your torso into a fetal position increases the amount of space between your vertebrae.
3. Sleep with a pillow under your abdomen
You may have heard that sleeping on your stomach is bad for your back. This is partially true because it may cause additional strain on your neck.
However, if you find yourself resting on your stomach, you do not have to force yourself into another position. Instead:
- To relieve some of the pressure on your back, place a pillow under your pelvis and lower abdomen.
- Depending on how you feel in this position, you may or may not want to place a pillow under your head.
How does this position help:
Those suffering from degenerative disc disease may benefit the most from stomach sleeping with a pillow. It can alleviate any strain on the space between your discs.
4. Sleep on your back with a pillow under your knees
Sleeping on one's back may be the best position for some people to relieve back pain:
- Lie down on your back.
- Maintain a neutral spine by placing a pillow beneath your knees. The pillow is important because it helps to maintain the curve in your lower back.
- For added support, place a small, rolled-up towel under the small of your back.
How does this position benefit you?
Your weight is evenly distributed and spread across the widest area of your body when you sleep on your back. As a result, your pressure points are less stressed. You can also improve the alignment of your spine and internal organs.
5. Sleep in a reclining position on your back.
Do you find it easiest to sleep in a recliner? Although sleeping in a chair is not ideal for back pain, it can be beneficial if you have isthmic spondylolisthesis.
Consider purchasing an adjustable bed to ensure proper alignment and support while sleeping this way.
How does this position benefit you?
Isthmic spondylolisthesis occurs when one vertebra slips over the one below it. Because it creates an angle between your thighs and trunk, reclining may be beneficial to your back. This angle alleviates pressure on your spine.
While sleeping always remember that you have a proper alignment. Alignment is the most important part for your spine. Concentrate on aligning your ears, shoulders, and hips.
You may notice gaps between your body and the bed, causing your muscles and spine to strain. You can alleviate this stress by filling the gaps with pillows.
Be cautious when turning in bed. You can also become out of alignment while twisting and turning. Move your entire body at the same time, keeping your core tight and pulled in. As you roll over, you may find it beneficial to bring your knees closer to your chest.
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