A herniated disc can make it difficult to go about your day. Here are some tips that can help you find relief. A herniated disc is a condition that causes pain. Your orthopedic specialist will ask you the first question.
A herniated spine is a common orthopedic injury. However, it can make your life very difficult. The herniated disc is a rupture or slippage of the shock-absorbing gel-filled disc between the vertebrae. The injured disc can then cause discomfort and pain by irritating nearby nerves.
Herniated discs can often be treated with physical therapy and pain medication, and are rarely required to undergo surgery. Your physical therapist can help you find the best way to rest and sit to relieve the pain.
What is a Herniated Disc?
A herniated disc is an intervertebral disc injury that causes the nucleus of the central portion (central) to rupture, causing nerves and surrounding discs to become irritated. This medical condition can be found anywhere along the spine: the cervical (neck), the thoracic and the lumbar (lower back).
The spinal discs are cushions that cushion the vertebrae and allow the spine to bend and move more freely. As discs age, they can become less flexible or dehydrated. They may also bulge or herniate. A slipped disc can make it difficult to sleep comfortably. Tristate Pain Institute pain management specialists investigated ways that patients could have more comfortable sleeping arrangements.
How to sit and sleep with a herniated disc
A herniated disc may occur anywhere along your spine, from the neck down to the lower back. This can be caused by aging or simple things like sneezing hard, lifting heavy objects or sleeping in an awkward place. The herniated disc won’t affect a nerve if it doesn’t.
You may feel pain radiating from your feet, legs, or buttocks if the herniated disc touches a nerve. A herniated disc can cause weakness, tingling, and even numbness.
It can be very painful to lie down or sit down to sleep. The pressure on your spine and discomfort can be reduced by aligning your spine properly. The best positions for sitting and sleeping are determined by your orthopedist. Here are some general tips to help you sit comfortably and sleep better.
Sitting. A herniated disc patient shouldn’t sit for too long. If you can’t stand, a standing desk is an option. But if your spine is too weak to support the chair back, don’t lean forward. Slouching strains the spinal nerves and aggrieved herniated discs. When seated at the desk, your knees should be in line with your hips. You should have your feet flat on the ground and the chair should be high enough.
You can add extra support by placing a small pillow, or a towel, between your chair’s arch and your lower back. This is also useful when you’re driving. Take frequent breaks when you are sitting for a prolonged period to stretch your muscles.
Sleeping. If your back hurts it’s difficult to get a good night’s sleep. You can still sleep comfortably if the positions are right. Because it forces your spine into an unnatural curve, and puts pressure on your neck and back, sleeping on your stomach is not a good option. To preserve the curvature of your spine and relieve pressure from the herniated disc, if you have to sleep on your stomach, place a pillow between your knees and hips.
Sleeping on your back, side or back is a better option. Side-sleepers have the option of elevating their legs or placing a pillow between your knees to alleviate hip pain. While you are sleeping on your side, you might also place a folded towel between the mattress and your waist. You should always sleep on the side that doesn’t cause you pain.
For a herniated spine, the ideal sleeping position is to lie on your back. So that you don’t pinch the nerve, lying on your back will keep your spine neutral. You can also place a pillow or towel underneath your knees, and lower back. The pressure on the herniated disc may be relieved by a wedge-shaped pillow, which raises your legs or ankles.
You shouldn’t try this at home: This is the worst sleeping position for herniated discs
Specialists agree that stomach-sleeping is bad for spine health as it strains your neck muscles, ligaments and vertebrae. Also, sleeping on one’s stomach can lead to a deeper arch at your low back, which could cause more pain.
Stomach-sleeping can alter the natural curve of your spine so it is important that patients avoid sleeping on their stomachs. You can place a pillow under the hips if your stomach is too full. Another pillow can be placed under your knees for an extra bonus. This can reduce pressure on your spine and help keep your back in a natural place.
You Still Aren’t Getting a Good Night of Sleep? Blame Your Mattress
You may find that a mattress with a higher quality material will allow you to rest more comfortably. Mattresses more than 10 years old might not provide adequate support for the spine. There hasn’t been much research about the impact of mattress firmness on back pain. However, there are studies that suggest very firm mattresses may not allow the spine and cause unnatural curves. It’s crucial to find the right mattress for you.
We can’t pretend to be mattress experts but there are benefits to memory foam for people who have herniated discs. Because they are supportive and firm, traditional innerspring mattress can be an excellent choice. Innerspring mattresses are more susceptible to wear over time and early sagging. You can purchase a memory foam topper if your innerspring mattress isn’t in good condition and you don’t have the money to replace it. They are very affordable and can give your mattress a new feel.
Due to their high maintenance, waterbeds aren’t as popular as they once were. However, we must say that waterbeds should be avoided at any cost. Although they are comfortable, they don’t provide much support. You can reduce the pain from your herniated disc by choosing a memory foam or traditional mattress. These mattresses are often the best option for herniated discs.
Best Sleeping Positions For Herniated Discs
If you have a herniated disc, some body positions work better than others. Use these tips to help you choose the position that allows you the most relaxation.
Side Sleeping with a Pillow between Your Knees
There are a few ways you can relieve pressure from your pillow and knees. You can gently move to either your left or right side and place a pillow under your legs. A soft cushion can be placed underneath your knees or on your back by rolling onto your stomach. Both options will help maintain the natural curve of your spine.
Stomach Sleepers
Even though stomach sleeping is not the best for back pain sufferers there are still ways to make it work. Move a pillow underneath you until it supports your abdomen. Depending on your feelings, you might not need a cushion for the head.
Fetal Position
To help you fall asleep easier, the fetal position opens your vertebrae and lowers your back. You can do this by lying on one side and curling your body, tucking the knees towards your chest, and then lie down on the other.
Reclining Your Back
You can rest on your bed like you would in a recliner chair. This will create an angle between your trunk, and your legs.
It is common for herniated discs to be more severe at night. However, with the right knowledge, it is possible to find a sleeping position that relieves your symptoms.
Why Your Pillow and Mattress are Important
Many people wonder whether sleeping on the floor can cause a herniated disc. Thanks to modern treatment options, this extreme is no longer possible. There are other options available for comfortable pillows and mattresses that can help reduce the pain of herniated discs.
- Wedge cushions are the perfect shape for those who need to be able to recline.
- Adjustable mattresses: This can come in handy if you have a specific area of your body that needs attention.
- Body pillows: If stomach sleepers are inclined to use body pillows, you can mimic the feeling of having pressure on your spine by putting your head against a pillow while you rest on your side.
- Firm mattresses: Good spine alignment is essential as you heal. A medium-firm mattress will give you a firm surface that promotes good sleeping positions.
