How Sleep Positions and Workout Can Soothe Backache and Sciatic Pain

"Start the day right". You may have heard this line a couple of times. Right? To help us stay driven, a lot of experts and successful individuals had said this statement before. This is extremely correct. No one would like to wake up in the wrong side of the bed. Experts now deem as true that for a person to start the day right, one critical thing is that he must have slept comfortably the night before. We constantly affiliate cushy sleeping with a good mattress, pillows and everything. But we often forget one defining thing and that is the way we sleep. Sleep positioning plays a big issue in achieving a good night's sleep.

Studies demonstrate that proper sleep positioning relieves back and sciatic pain. More and more working individuals are experiencing backache. The most likely causes are improper posture at work and during sleep.

Sciatic nerve is the longest nerve in the human body. It extends from the lower back to the buttocks and lumbar region down to the legs and knees. Since it starts from the lower back and extends until our lower limbs, our sleeping position also affects this nerve making our night very long and awkward. There is also what we refer to as Sciatica which refers to the pain, numbness and tingling feeling in the leg. Improper sleep positioning worsens all of sciatica's symptoms too.

To soothe back and sciatic pain, try practicing these sleeping positions when you go to bed tonight:

1. Do not lie on your abdomen. This position only increases the pressure on our spine because it exaggerates the arch on your lower back thus increasing burden or strain causing backache.

2. On your side in a fetal position. According to experts, this is the most effective position for sleeping because it relieves the strain on the back. Make sure to correctly lie on your side, make a fetal position putting a pillow in between your legs to guarantee a peaceful night.

3. On your back. If this is how you sleep then good! Just make sure that you use a comfortable pillow under your knees. This way, most of the strain is kept away from the lower back and sciatic nerve. This positions helps maintain the normal curvature of the body.

To help relieve backache, there are effortless and safe exercises that you can try. These simple routines are so cool that you can complete them in just 15 minutes:

1. Knee bending - do some simple and careful knee bending drill. To be safe and just in case you have knee issues, pull up a chair or face a table and clasp it for assistance. Stand straight, shoulders relaxed slowly inhaling and exhaling. Slowly bend the knees while pulling up your heels in the course to relieve tensions on the knees while supporting the lower back as well. Do five to ten repetitions. Avoid putting excessive pressure on your knees and back.

2. Hip twist or Hip rolls - a simple and straight forward drill we've seen a couple of times being done in aerobic classes. Stand firmly with legs slightly apart. To get better results, tighten your abdominal muscles and put your hands on your hips. Twirl the hips alternately counter-clockwise and next clockwise, five counts each. Respire normally while doing this drill.

3. Waist twist - also a straight forward exercise just like the hip roll. Stand straight, feet apart and hands placed on your sides. Commence twisting to the right with hands slight raised towards the shoulders. Do the same going to the left. This will stretch and exercise the lower back including the shoulders. See to puff slowly in and out and not to over stretch to prevent from straining the hips and the back.

A good night sleep positioning together with back exercises can help relieve backache and sciatic pain. Keep in mind to maintain proper posture at all times; while walking, working, sitting and most importantly sleeping.


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