Dr. John Melmed explains the link between sleeping positions and tiredness caused by associated neck and back pain. The article that follows is a formatted summary of the video transcript. Enjoy and comment!
How Poor Sleeping Positions Can Cause Neck and Back Pain & How to Fix It
Introduction
Neck and back pain are common issues that many people experience due to improper posture, heavy lifting, or even poor sleeping positions. One of the worst sleeping positions for spinal health is lying on your stomach. This position can strain your neck and cause muscle spasms, leading to discomfort and fatigue. In this article, we’ll explore why sleeping positions matter and how massage therapy, physical therapy, and chiropractic care can help alleviate pain.
Why Sleeping on Your Stomach is Harmful
1. Misalignment of the Spine
Sleeping on your stomach forces your head to turn to one side while your lower back is arched. This unnatural curvature puts excessive strain on your spine, particularly on the paraspinal muscles, which run from your neck down to your lower back.
2. Increased Muscle Spasms
When you sleep in a position that stresses your spine, your muscles react by tightening, often leading to painful spasms. Muscle spasms in the back and neck can make you feel extremely fatigued. Imagine flexing your biceps for an extended period—after a few minutes, you’d feel exhausted. Your back muscles experience the same fatigue when they are in a state of constant tension.
3. Neck Strain and Stiffness
Using a pillow while sleeping on your stomach further extends the neck backward, creating additional strain. This unnatural position can lead to stiffness, making it difficult to move your head when you wake up.
How to Prevent Neck and Back Pain from Sleeping
1. Sleep on Your Back or Side
The best sleeping positions for spinal health are:
- Back sleeping: Keeps your spine aligned and distributes weight evenly.
- Side sleeping: Reduces strain on your neck and back, especially when using a supportive pillow.
2. Use a Supportive Pillow
Choose a pillow that keeps your head aligned with your spine. If you sleep on your back, use a thinner pillow. Side sleepers should opt for a firmer, thicker pillow to fill the space between the head and shoulders.
3. Stretch Before Bed
Gentle stretching before sleep can help loosen tight muscles and improve circulation, reducing the likelihood of waking up with stiffness.
How Massage Therapy Helps Relieve Neck and Back Pain
1. Relaxes Muscle Tension
Massage therapy helps release tight knots in the muscles, improving blood circulation and reducing stiffness.
2. Reduces Fatigue and Stress
Muscle spasms can make you feel extremely tired. A therapeutic massage can promote relaxation, ease tension, and restore energy levels.
3. No Side Effects or Invasive Procedures
Unlike injections or spinal manipulations, massage therapy is a non-invasive treatment with minimal risks. It can be an excellent standalone treatment or complement physical therapy and chiropractic care.
When to Seek Professional Help
If you frequently experience neck or back pain, it’s essential to consult a healthcare provider. Depending on your condition, a combination of massage therapy, physical therapy, or chiropractic care may be recommended.
Each therapy offers unique benefits:
- Massage Therapy – Relieves muscle tension and improves circulation.
- Physical Therapy – Strengthens muscles and improves mobility.
- Chiropractic Care – Focuses on spinal adjustments to restore alignment.
Some patients may need all three treatments, while others may benefit from a combination of two.
Final Thoughts
Poor sleeping positions, particularly stomach sleeping, can cause significant neck and back pain. The strain on your muscles leads to fatigue and discomfort, which can be alleviated through proper posture, supportive pillows, and professional therapies like massage, physical therapy, and chiropractic care. If you’re struggling with persistent pain, consider seeking professional treatment to restore comfort and mobility.
Additional Takeaways
- Strains are common cause of back and neck injuries
- Strains can happen by lifting to heavy, fall or even sleeping in wrong position
- Sleeping on stomach is most strain prone position
- Injured muscles are under constant tension which creates tiredness
- Massage therapy helps with tiredness by relaxing injured muscles
