How To Decompress Spine While Sleeping

According to The American Chiropractic Association, individuals put about 50 pounds of pressure on their spine every night while asleep. What are some ways you can decompress your spine while sleeping?

What Is Spinal Decompression?

Disks are gel-like cushions located between the bones in your spine. Whenever your spine becomes compressed, it places added pressure on the disks, which makes it hard for oxygen, nutrients, and water to flow freely. Disks can eventually herniate or bulge, resulting in pain and nerve damage.

Decompressing, or stretching the spine in general, takes pressure off the disks. This ultimately allows the spine to heal. Decompression can be done through surgical or nonvasive procedures, but it’s no secret that changing the way you sleep can also help your spine.

How To Decompress Your Spine While Sleeping

Activities like sitting down for long periods of time or even sleeping in a different position can compress the vertebrae in your back. Try these tips below to help decompress your spine overnight.

Tip 1. Face-Up Posture

• Lie completely straight on your bed.
• Focus your attention on the ceiling above you.
• Place a 30-degree-angled pillow below your knees.
• This will stretch and relax your spine, at the same time.
• Keeping a pillow under your neck can help you stay in a neutral position.

Tip 2. Bend Hips

• Begin this exercise by laying on your bed with your hips bent at a 30-degree angle.
• Also bend your knees at a 30-degree angle.
• When flexing your neck to elongate your spine, your body will be able to maintain its balance.
• You can keep your hips parallel by sleeping with a pillow between your knees.

Tip 3. Stomach Sleeping With Hip Support

• Sleeping on your stomach can make your back hurt more.
• However, putting a pillow under your stomach can be a good way to relieve any potential back pain when you wake up.
• The added support can alleviate pressure and help prevent an unnatural curvature of the back.
• Avoid placing a pillow underneath your neck in order to avoid any pain.

Tip 4. Sleep In Inclined Back Position

• You can attempt to sleep in an inclined position.
• Use a pillow with an indentation or movable base between your torso and legs.

Tip 5. Find The Right Mattress And Pillows

• The length of your spine can be impacted by the quality of your pillow.
• Memory foam is recommended for anyone suffering from back pain.
• Always choose the mattress that offers as much support for your back as possible.
• Sleeping on a firm mattress each and every night can ultimately lengthen your spine naturally.

Spinal Screenings By We Care Chiropractic Clinic In Glendale, AZ

We Care Chiropractic Clinic offers Chiropractic Care in Glendale, Arizona.  We specialize in providing relief from a wide variety of common chiropractic problems. Contact us today at (623) 825-4444 for more information.