Back pain is a common problem that people are so quick to sweep under the carpet. It can strike people of various ages, and it comes in a variety of forms. In most cases, back pain will subside if you give your body time to heal. This means that unless your back pain stems from a severe underlying condition like cancer or arthritis, there are steps you can take at home to relieve your symptoms. In addition, we’ll let you in on a little upper cervical care secret that will give you lasting back pain relief.
Bed Habits That Lead To Back Pain
There are several ways to adjust how you sleep to help relieve back pain. You can start by ditching these bed habits that put tons of pressure on your lower and upper cervical spine.
#1. Not adjusting your pillows if you sleep on your side
When you sleep on your side, your head should be supported by a pillow. If a pillow is too low or too high, it will cause strain and pain in your neck.
The best way to position a pillow when sleeping on your side is to place it under your head. Keep in mind that this doesn’t mean just under the nape of the neck—it should extend down farther toward the shoulders as well.
This can be achieved by placing two pillows together or using one large pillow (with a higher loft). You might also consider using an inflatable wedge-shaped cervical support cushion for additional support.
#2. Sleeping with your knees drawn up
Sleeping with your knees up can cause back pain. That is because your spine is not designed to be in that position, so it puts pressure on the discs between each vertebra. This can lead to degeneration of the discs and herniated discs if you do this often enough. To avoid any unnecessary risk: Be sure to always keep a pillow between your legs when sleeping!
#3. Sleeping with your legs crossed
Crossed-leg sleeping may be one of the worst sleeping habits you can have, and it’s something most people don’t even realize they’re doing. Sleeping with your legs crossed can cause back pain and other health issues, so it’s essential to know how to avoid this position to get a good night’s sleep.
Trying to fall asleep while lying on your side with one of your legs bent at the knee and the other foot resting on the opposite thigh isn’t easy. But if you’re having trouble falling asleep or staying asleep, try doing some stretches before bedtime so you can kick off a more uncomplicated night of restful sleep.
#4. Sleeping on your stomach
Sleeping on your stomach is a very bad habit that can lead to all sorts of pain; back pain, neck pain, headaches, and shoulder pain – you name it! Researchers have found that sleeping on the stomach can increase pressure in the discs of your spine. This can cause wear and tear, leading to the disc’s degeneration. Over time this can result in more severe conditions like herniated disks or spinal stenosis.
In addition to making it harder for you to breathe deeply—which prevents proper oxygenation—sleeping on your stomach also limits blood flow through your body because it puts pressure on major arteries and veins in your lower body (the venous system). This also affects circulation throughout the rest of our bodies, which intensifies one’s risk of heart disease and stroke.
#5. Sleeping on a poor quality pillow
A bad pillow can cause a stiff neck in the morning. Pillows that are too soft or too thin can leave you with a stiff neck, whereas a pillow that is too hard or large might make it difficult for your head to stay supported.
The best kind of pillow is firm but not too hard. It should be able to support your neck and keep its shape over time so it doesn’t go flat when you lay down on it for prolonged periods. Pillows also need adequate height (about 8-10 inches) and thickness (about 3-4 inches).
The Upper Cervical Care Perfect for Your Back Pain
If you’re looking for an effective way to treat your back pain, NUCCA chiropractic care is the answer. Especially when you’ve tried everything else, and nothing has worked, then perhaps it is time to give NUCCA chiropractic care a try. NUCCA stands for National Upper Cervical Chiropractic Association. This chiropractic technique involves precise adjustments to help realign the spine to alleviate pressure on the muscles and nerves of the neck region.
NUCCA is one of many chiropractic methods that work wonders for postural imbalances. Instead, this treatment uses gentle adjustments that will reduce nerve interference to improve overall health without causing further damage to your body. It is also helpful for brain health because it relieves stress on your brain stem. When this area of your body is adequately aligned, you’ll also feel less stressed! This means that you can cope with everyday life much better
To find a NUCCA chiropractor near you, visit Upper Cervical Awareness! The page has a comprehensive Find-a-Doctor tool that includes all accredited chiropractors in America and their chiropractic specialties, including NUCCA!
Suppose you’re interested to learn more about NUCCA, the chiropractic practice, or your pain and condition. In that case, UCA also has an overflowing collection of articles and resources you can read through for free! Feel free to check our chiropractor doctor directory today.