{"id":195969,"date":"2019-01-30T10:50:26","date_gmt":"2019-01-30T08:50:26","guid":{"rendered":"https:\/\/germistoncitynews.co.za\/195969\/simple-changes-sleeping-posture-cure-morning-back-pain\/"},"modified":"2019-01-30T10:50:26","modified_gmt":"2019-01-30T08:50:26","slug":"simple-changes-sleeping-posture-cure-morning-back-pain","status":"publish","type":"post","link":"https:\/\/develop.citizen.co.za\/germiston-city-news\/news-headlines\/2019\/01\/30\/simple-changes-sleeping-posture-cure-morning-back-pain\/","title":{"rendered":"Simple changes in your sleeping posture could cure your morning back pain"},"content":{"rendered":"<h3>First things first<\/h3>\n<p>There are numerous possible culprits for morning back pain, but if it persists despite your best efforts to correct your sleeping position, consulting a doctor or specialist is a necessity. Unfortunately, morning back pain may indicate a deeper problem that requires medical attention.<\/p>\n<h3>Sleeping position, mattress and pillow<\/h3>\n<figure id=\"attachment_197815\" aria-describedby=\"caption-attachment-197815\" style=\"width: 1904px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-197815\" src=\"https:\/\/albertonrecord.co.za\/wp-content\/uploads\/sites\/35\/2017\/01\/sleeping-man-1.jpg\" alt=\"\" width=\"1904\" height=\"996\" \/><figcaption id=\"caption-attachment-197815\" class=\"wp-caption-text\">An incorrect pillow won&#8217;t support your neck enough &#8211; placing strain on your neck and the muscles between your shoulders<\/figcaption><\/figure>\n<p>With that said, common causes for the morning discomfort include: a sleeping posture that doesn\u2019t align your spine in the correct manner; a mattress that, being either too firm, too soft or has collapsed due to age, doesn\u2019t support the length of your spine (especially your lower back), and; a pillow that is either too thick or too soft to offer proper support to the cervical region of your spine (i.e. your neck).<\/p><div class=\"stream-item stream-item-in-post stream-item-inline-post aligncenter\"><\/div>\n<figure id=\"attachment_197963\" aria-describedby=\"caption-attachment-197963\" style=\"width: 1757px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-197963\" src=\"https:\/\/albertonrecord.co.za\/wp-content\/uploads\/sites\/35\/2017\/01\/back-pain-1-Large.jpg\" alt=\"\" width=\"1757\" height=\"1080\" \/><figcaption id=\"caption-attachment-197963\" class=\"wp-caption-text\">A lack of support or an unnatural spine alignment will almost certainly cause back ache<\/figcaption><\/figure>\n<p>So, in addition to finding a good mattress (<a href=\"https:\/\/www.themattresswarehouse.co.za\/buying-new-bed\/#1546510610103-9f536a8b-a9e7\" target=\"_blank\">memory foam<\/a>, for example, has the advantage of hugging the contours of your entire body, and thereby offers support) and a <a href=\"https:\/\/www.themattresswarehouse.co.za\/product-category\/accessories\/pillows\/\" target=\"_blank\">firm pillow<\/a> with the appropriate thickness for your neck, developing a recommended sleeping posture could produce great results.<\/p>\n<h3>1. Try not to sleep on your stomach<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-197812\" src=\"https:\/\/albertonrecord.co.za\/wp-content\/uploads\/sites\/35\/2017\/01\/sleeping-on-stomach-1.jpg\" alt=\"\" width=\"1904\" height=\"996\" \/><\/p><div class=\"stream-item stream-item-in-post stream-item-inline-post aligncenter\"><\/div>\n<ul>\n<li>Many of us find this position comfortable when falling asleep, but it really isn\u2019t great for your back. There are two central problems: firstly, this position flattens out the natural curvature of your lumbar spine (lower back) which puts strain on the surrounding muscles.<\/li>\n<li>Secondly, your neck is rotated which also places strain on muscles in the area. If you have to sleep on your stomach, place a pillow under your belly.<\/li>\n<\/ul>\n<h3>2. Sleeping on your side<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-197813\" src=\"https:\/\/albertonrecord.co.za\/wp-content\/uploads\/sites\/35\/2017\/01\/feature-3-1.jpg\" alt=\"\" width=\"1904\" height=\"996\" \/><\/p>\n<ul>\n<li>This position is favoured over sleeping on your stomach despite the fact that your body weight is concentrated over a relatively small area. Memory foam should offer support along the length of your spine, but two interventions may help further reduce the possibility of morning pain.<\/li>\n<li>A pillow between the knees should keep your spine, hips and pelvis in alignment. A small rolled towel or small pillow can also be placed between the area just above your hips and the mattress if there\u2019s a gap between the two.<\/li>\n<\/ul>\n<h3>3. Sleeping on your back<\/h3>\n<figure id=\"attachment_197814\" aria-describedby=\"caption-attachment-197814\" style=\"width: 1904px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-197814\" src=\"https:\/\/albertonrecord.co.za\/wp-content\/uploads\/sites\/35\/2017\/01\/exercise-1.jpg\" alt=\"\" width=\"1904\" height=\"996\" \/><figcaption id=\"caption-attachment-197814\" class=\"wp-caption-text\">Strengthening your stomach\/core and back muscles could dramatically reduce back ache<\/figcaption><\/figure>\n<ul>\n<li style=\"text-align: left\">This posture spreads the weight of your body over a large area and therefore avoids placing too much strain on sensitive pressure points.<\/li>\n<li style=\"text-align: left\">To achieve best results, place a pillow under your knees (this puts the spine in a \u201cneutral\u201d alignment and allows it to curve naturally). A rolled towel or small pillow placed under your lumbar region could provide even more support.<\/li>\n<\/ul>\n<p>Again, if the pain persists despite a committed effort to changing your sleeping position, consult a medical professional as it may be a symptom of an underlying condition that needs treatment.<\/p>\n<h4><em><strong>For all your mattress needs, visit your nearest Mattress Warehouse, <a href=\"https:\/\/www.themattresswarehouse.co.za\/contact-us\/\" target=\"_blank\">contact us<\/a> or <a href=\"https:\/\/www.themattresswarehouse.co.za\/\" target=\"_blank\">shop online here<\/a>.<\/strong><\/em><\/h4>\n<\/p><div class=\"stream-item stream-item-below-post-content\">\n<div class='tenancy_slot tenancy_slot_1 jannah_ad' style='display: none;' data-query-id='af277eae439e413a4aa4f04a1176be41'><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Most of us have woken up in the morning to a most unwelcome guest \u2013 a pronounced back pain. But small modifications to your sleeping posture could solve the problem.<\/p>\n","protected":false},"author":7971,"featured_media":195970,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"hasGravity":false,"cxt_article_byline":"Caxton Central","cxt_disable_google_ads":false,"footnotes":""},"categories":[7,2],"tags":[24538,24539,24540,24535,24541,24542],"class_list":["post-195969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-local-news","category-news-headlines","tag-back-ache","tag-best-sleeping-positions","tag-how-to-prevent-back-pain","tag-mattress-warehouse","tag-morning-back-pain","tag-sleeping-positions"],"amp_enabled":true,"category_labels":{"Category":"News","SubCategory":"Local news"},"tag_labels":["back ache","best sleeping positions","how to prevent back pain","mattress warehouse","morning back pain","sleeping positions"],"_links":{"self":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/posts\/195969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/users\/7971"}],"replies":[{"embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/comments?post=195969"}],"version-history":[{"count":0,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/posts\/195969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/media\/195970"}],"wp:attachment":[{"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/media?parent=195969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/categories?post=195969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/develop.citizen.co.za\/germiston-city-news\/wp-json\/wp\/v2\/tags?post=195969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}