Does it do damage in the long term to sleep on your belly, without supporting your hips?
In regards to sleeping postures, often times a corrected sleeping posture may only last that way until your halfway asleep, at which point you will automatically move back into your specific posture of comfort.
Therefore, rather than specifying how one posture may be more healthy than another one, I will generally access a client's posture and recommend some adjustments to avoid painful patterns from developing.
As far as sleeping on your belly is concerned, the main problem with that position is that your low back is left unsupported. This increases the lumbar curve in the spine and can compress the discs between each vertebrae.
Can this cause back pain? Sure, it can definitely be a contributory factor to back pain. Any position which is placing force on the discs in a non-distributed manner can lead to undue wear and tear to the back structures. This position also alters the length relationships of the muscle surrounding the pelvis and tailbone, which can lead to compensatory movements in walking, reaching, bending, climbing stairs and sitting.
You can place a pillow under your hips to help you support your low back while you sleep, but it won't always be there when you wake up. Another trick to learn to sleep on your side which is the safest sleeping position in my opinion is to use a Body Pillow. You can hug this pillow and wrap your leg around it so that your body is fully supported and your spine is in a safe position. This can also help prevent you from rolling on to your belly.
How about you? What are your sleeping habits?
Email me your questions at 101exercises (at) gmail!
Happy Monday!
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11 comments:
Ah, thanks for answering my question yet again and I shall try learning to sleep on my side! But I'm jealous cause the very cute doggie gets to sleep on his belly comfortably.
My sleep position: I'm all for sleep!
(Side sleeper, mostly.)
Me? I'm typically a side sleeper and sometimes a back sleeper. (I should get more though!!)
And...I see I need to find a tape measure to check my arm span...(from your last post...strange stuff!!)
When I was growing up I used to sleep face down more than on my side. Now I sleep mostly on my side, but just this month I've tried to sleep face down more and it's helping my shoulder. Lower back pain--never had it.
Mary Anne in Kentucky
I sleep side/back/side, rolling around all night. Sometimes, sleeping on my stomach helps when I've got hip/leg pain.
Love the body pillow. As an insomnia sufferer, I can curl up next to one- with a comforter pulled on the other side- and make a "nest" to sleep in. They suspect the swaddling feeling/ constant physical touch helps many with this trouble. and it helps me.
So this is a weird question but...I sleep on my belly but with one leg completely bent up and to my side (so my knee is by my chest). Do you think the whole knee up thing relieves some pressure from my back making it okay for me to sleep on my belly?
ps- great topic!
Never was a belly sleeper. I like sleeping on my side. Actually, any sleep I get I am happy. No sleep very unhappy camper.
My sleep position? On my side,leaning toward belly, with my topmost leg bent to support me. A lower case 'h', if that makes any sense. LOL
Sometimes during sleep, I'll end up more on my belly (a not-so-narrow letter 'l'), and my back always lets me know.
Have a most marvelous week!
Springgirl-- I hear ya, he's a cutie huh? I sleep on my belly too, I'm trying to work on that!
Crabby-- I love my sleep too!!
Lance-- good stuff huh? I love that one.
Mary Anne-- I can see how it helps your shoulder!
deb-- ahh, I LOVE that position, all nestled up in my bed!! didn't know that deb, thanks for sharing (re: insomniacs)
ashley-- YES! That position totally takes pressure off the back by changing the position of the pelvis and tailbone, thus taking some of the pressure off the low back! Great question!
kristi-- ahh, yes I need my 8 hours too!!
Cammy-- that position is most comfy for me as well! And you too!!
~rupal
My physiotherapist is trying to get me to sleep on my side. Told me to sew a golf ball into the stomach of my pajamas to remind me not to sleep on my stomach. I didn't bother telling her I don't wear jammies....
Perhaps I could duct-tape one to my tummy.....:)
Must try the bent knee thing - maybe that would help.
LOL I slep on my belly with one leg bent too, I didn't know it was that common. Though I tend to sleep with my bottom arm under my head, but not in the traditional way, I end up with my hand by my face and my elbow somewhere behind my head^^ people tell me that it seems like it would be painful! I find the traditional way more painful:)
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