Slept funny? Top tips to reduce common neck, back & hip pain

What is one of the most common reasons people come to see me? It will have affected you and everyone you know at some point, and the majority will write it off as one of those things, but they really shouldn't. I'm talking about issues caused by 'sleeping funny'. For those who regularly suffer from back and neck pains caused by 'sleeping funny', it is no laughing matter! Two issues need to be put under the microscope here - What constitutes a good sleeping set-up & the importance of a good night's sleep? You can only have one with the other. So why do we neglect our sleeping set-up and try to walk off the injuries we sustain as a result? It might be because we are prone to FOMO or 'fear of missing out'; whether missing the end of a film on TV or leaving a night out later than we should have, we are all too willing to pass up a good night's sleep. If we knew how essential it was, our mindset would change; I think so, and so does Sleep Scientist Matt Walker. According to Matt Walker, a world-renowned Professor at Harvard Medical School, Sleep is our superpower. If you are getting consistently good sleep, the benefits are pretty incredible;- It aids recovery from injury- Improves cognitive ability- Helps store memories and improve recall- Boosts your immune system- Helps with a study by improving your ability to learn- Lifts your mood- Gives you more energy- Produces hormones to aide weight loss- Helps reduce risk of Cancer, Alzheimer's, heart disease and much more. Matt Walker states that sleep is your superpower, your life support system, and Mother Nature's best effort yet at immortality. If you'd like to hear more about the importance of sleep from Matt, check out his Ted Talk here - https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=enIt is a great talk, but be warned, if you're not getting enough sleep it may give you nightmares. So we've established sleep is one of the most important things you can do; now, let's look at how best to achieve it—time to look at your set-up. The three most important factors here are your mattress, your pillow and your sleeping position. Let's start with the bed; it should tick all the below points.

Be firm enough that you don't sink into it. A mattress that is too soft will twist and unsettle your natural sleeping position; it will also cause your bed to fail more quickly.

Have enough 'give' so your shoulders and hips sink into it naturally without causing discomfort. Adopting this principle will allow your spine to lie in a consistent horizontal position and help reduce unwanted pain. If your mattress doesn't firmly tick off the above points, a trip to your local bed retailer is highly recommended. Watch the Matt Walker Ted Talk again if you need persuading. Next up, your pillow should; 

Ensure your neck and head are in alignment with your spine.

If you sleep on your side, use two pillows to get the right height for you.

Be soft enough to mould into your head without affecting spinal alignment. If sleeping on your side, ensure a firm base pillow and a softer pillow at the top to avoid the pillows dipping too much and affecting your alignment. Opportunities are abundant when looking at mattresses and pillows, memory foam or springs. Feather or synthetic? There are no right or wrong answers here; it is entirely down to personal preference rather than something you can ascertain from looking online. Try these options to see what works for you. Get down to your local bed retailer and see what they offer! Finally, let's discuss sleeping positions.

Side sleepers

If you sleep on your side and experience neck pain, try the softer pillow on top option; as we mentioned above, you are likely causing alignment issues, resulting in pain. If, however, you experience hip or lower back pain, try placing a pillow between your legs or a thin pillow under your waist for additional support. Should you experience shoulder pain, sleep on your good side and try supporting your other shoulder with a pillow before you lay your arm over it; this will reduce strain on your raised shoulder.

Back sleepers

If you are suffering from neck pain, pay close attention to the height of your pillows; you want to avoid your head from arching forward at all costs. Positioning a pillow underneath your knees helps to reduce hip and lower back pain; rolling a towel to support your lower back, not too high mind, or you'll cause further issues.

Front sleeper

If you suffer from neck, back and hip pain, I advise against sleeping on your front as it is likely to exacerbate the issue; getting used to sleeping in a different position could save you from years of persistent pain. If, however, you find these best practices are not entirely reducing your pain, then you should come in and see me; don't hesitate to pose any questions my way, and in the meantime, try to get some sleep!

Until next time, Sophie

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