A herniated spine can make daily living difficult. These tips can help you find relief. If you have been diagnosed with a herniated spinal disc, the first question you will ask your orthopedic specialist is “How can we reduce the pain?”. This means that things you once considered easy, like sitting at a computer and getting a good night of sleep, may seem impossible or completely out of reach.
A herniated or ruptured disc is a common injury in the orthopedic field. It can also be disruptive to your ability to lead a healthy and active life. It happens when the gel-filled disc that acts as a shock absorber between the vertebrae in your spine bursts or slips. The nerves nearby can be irritated, which can lead to painful and uncomfortable symptoms.
Herniated Discs rarely need surgery and often respond well to pain medication and physical therapy. Your physical therapist will guide you on how to best sit and lie down to ease the pain.
What is a Herniated Disc?
A herniated or ruptured disc refers to an intervertebral Disc tear that causes a nucleus pulposus, the central portion of the disc, to burst and cause irritation to surrounding nerves and spinal discs. This medical condition may occur in any part of the spine, such as the cervical (neck), thoracic or middle back and lumbar region (lower back).
Spinal discs, which act as cushions between vertebrae to help the spine bend and move fluidly, are called spinal discs. Over time, discs can become dehydrated, more flexible, or injured. This could cause them to bulge or herniate. For those with a slipped Disc, sleeping comfortably can be a problem. TriState Pain Institute’s pain management specialists looked into how they could help them sleep more comfortably.
How to Sit and Sleep with a Herniated Disc
A herniated spine can occur anywhere along the spine from the neck to lower back. You won’t feel any symptoms as long as the herniated spine doesn’t touch any nerves. The herniated Disc may touch a nerve and cause pain. If it does, then you may feel pain radiating to your buttocks or legs. A herniated spine can also cause numbness, tingling and weakness.
Pain can be unbearable when you lie down or are seated to sleep. Properly aligning your spine can help relieve the pressure on your back and reduce discomfort. These are the best sleeping and sitting positions. Your physical therapist or orthopedist will help you determine which one is most comfortable.
Sitting. People with a herniated spine shouldn’t be sitting for extended periods of time. While a standing desk can be a great choice, it is not recommended for people with herniated spines. If you are sitting at a desk or a standing desk, your knees must be parallel to your hips. The chair should be positioned at a height that allows your feet to touch the floor.
A small pillow or towel can be wedged between the chair and your arch at the lower back to provide additional support. This can also be used in your car. It is important to take frequent breaks, especially if you sit for a long time.
Sleeping. A sore back makes it difficult to get good sleep. It is possible to sleep comfortably if you choose the right position. You should not sleep on your stomach as it can shift the natural curve of your spine and put pressure on your back. To maintain the correct curvature and pressure relief on the herniated Disc, you may need to rest on your stomach.
There are better options than sleeping on your back or side. Side-sleepers can rest a pillow under their knees or raise their legs on a pillow to relieve stress on the hips. As you lie on your side, you can slip a towel between the mattress’s waist and your waist. Make sure you lie on the side where there is no pain.
A herniated disc can be relieved by sleeping on its back. To reduce the chance of pinching the nerve, lie on your stomach. To add comfort, place a small pillow under your knees or lower back. An wedge-shaped pillow that elevates your legs, ankles and feet may help relieve the pressure on the herniated disc.
Do not try this at Home: The Worst Place to Sleep for Herniated Discs
Stomach sleeping is a problem for spine health. This is because it strains muscles, ligaments, vertebrae, and nerves. Sleeping on your stomach can also cause pain by putting pressure on your lower back. Stomach-sleeping affects the natural curve and shape of the spine. It is recommended that patients not sleep on their stomachs. If you are forced to lie on your stomach, place a pillow below your hips. Place another pillow below your knees to add an additional bonus. These sleeping adjustments can reduce pressure and support your spine.
Are You Still Not Getting a Restful Night’s Sleep? Blame Your Mattress
Newer mattresses may offer more comfort and support for your sleeping position. Mattresses over 10 years old may not support the spine well. While research has not been done on how firm a mattress is for back pain. Some studies have shown that extremely-firm mattresses are more likely to cause the spine to curl unnaturally. You need to find a mattress that is both supportive and comfortable, much like Goldilocks and three bears.
Although we aren’t mattress experts, there are many things to mention about memory foam. Because they’re supportive and firm, innerspring mattresses are often a good choice. But innerspring mattresses will sag and become less supportive over time. You might consider buying a memory foam topper if you have an innerspring mattress but don’t want to spend the money. These toppers are affordable and can instantly make your mattress feel new.
Because of their maintenance, waterbeds have become less popular. However, this doesn’t mean that they should be avoided. While they may be very comfortable, they are not very supportive. For back pain due to herniated disc, you can choose between a memory foam and a traditional mattress. These mattresses are often the best choice for your herniated spine.
Best Sleeping Places for Herniated Discs
There are certain body positions that can be more beneficial than others for a herniated spine. These are some suggestions to help you determine the right posture for you.
Side sleeping with a pillow between the knees
For relief, adjust your pillow to your knees and/or your pillows in a variety of ways. Move to your right or left and place a pillow in between your legs. Another option is to roll on your side and place a cushion beneath your knees. Both of these options can help to maintain your spine’s natural curve.
Stomach Sleepers
If stomach sleeping is uncomfortable for you, there are ways you can make it work. Place a pillow below you and adjust it so that it supports your abdomen. Depending on how your body feels, you may not require a cushion under your head.
Position of the Fetus
This position allows you to fall asleep quicker by opening up your vertebrae. To do this, lie on your side and curve your body.
Reclining Your Back
Retire on your bed and do the same as you would in an armchair. This creates an angle between your trunk and legs. Although herniated Disc pain is more common at night, there are ways to alleviate it.
Why your pillow and mattress matter
People often wonder if lying on the ground is a good option for a herniated spine. These days, there are many treatment options that make this unnecessary. There are many other options for comfortable mattresses and pillows that can decrease herniated-disc pain.
- Wedge cushions: This shape is ideal for people who want to lie down in a reclining position.
- Adjustable mattress: You can move a portion of your mattress up and down with some beds. This tool is useful if you have an area that needs your attention.
- Body pillows: If you are a stomach sleeper, using a body pillow to support your back while you lie on your side and hug a pillow against your chest can simulate having pressure on the front of your stomach.
- Firm mattresses
