Sleeping in a reclining position is preferable for sleeping with lower back pain and/or sciatica. Specifically, pain that feels worse when standing up straight, and better when bending forward, is a sign that sleeping in a supported reclining position may be beneficial.
Back Pain Relief
This can release pressure off your spine and give your core muscles a minute to relax. Having your legs elevated sends blood to your lower back, as well. If you're one of those people who unfortunately suffer from regular back pain, we recommend that you use a recliner for relaxation only, not sleep.
The best sleeping position for lower back pain is on your side with a partial bend in the knees. View Source . Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.
The best sleeping position to reduce pain and avoid injury is on your side, according to research. If you sleep on your back or stomach the risk of developing back pain increases by 23 percent. Side sleeping positions can be made more comfortable with a thin pillow between the knees.
Intervertebral discs wear down and lose their ability to cushion the vertebrae. Discs can also become herniated or ruptured, causing a bulging disc that may compress spinal nerves and cause pain. The nerves may get more compressed when sitting, making back pain worse when lying down or sitting.
Start by standing in front of your sofa and push your bottom towards the edge of the backrest. Once you're in a sitting position, make sure your back is upright rather than hunched over. Lean back on the backrest with relaxed shoulders and don't keep your neck in an uncomfortable position.
Going on walks: Initial research suggests that going on a walk or brisk walking (Nordic walking) can help relieve back pain if done regularly – for instance, every two days for 30 to 60 minutes.
If a nerve in your spine is compressed, it can cause pain that worsens at night. This is because when you lie down, there's more pressure on the nerve.
Lower back rotational stretch
Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side (B). Hold for 5 to 10 seconds. Slowly go back to the starting position (C).
“Recliners can help with back pain for the simple reason that you take the weight off of your back. By reclining or lying down, you rest your spine. A reclining position is better than sitting up straight because when you sit up straight you are still contracting your muscles.
Sleeping in a reclined position may help ease heartburn and reflux by keeping the body in a more upright position. Sleep apnea, which is when your breathing stops and starts while you sleep. It increases with age and so some elderly people find it easier to sleep in a more upright position in a recliner.
So, yes, seniors can sleep in a recliner but, when choosing this type of lounger, you should also consider existing diseases and the health condition in general.
Back pain red flags – Night Pain
Back pain that worsens at night or while you're sleeping might indicate something more severe like an infection or cancer. This is especially true if you also have other symptoms in addition to your back discomfort when you sleep or relax.
Unsupportive Sleep Position
If you feel lower back pain every morning after sleeping, your sleep position. View Source could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain.
It can be caused by several things such as a change of spine position, inappropriate sleeping position, change of mattress or pillow, or it can be symptoms of some serious conditions like Arthritis or Degenerative Disc Disease.
Lumbar Rotation
Lying with your knees bent; slowly rock both knees to one side whilst keeping your shoulders on the floor. Take your knees as far as you can to the floor or until a comfortable stretch is felt in your low back. Hold for one inhale and one exhale. Repeat 5 times on each side.
High impact exercises, such as jogging and high-impact aerobics, can put pressure on a disc and cause more injury. Also, avoid movements that cause twisting, such as golf, as it can up back pain pressure. Try this instead: Water aerobics or yoga.
Keep a small gap between the back of your knees and the front of your seat. Adjust your chair to support your back or place a rolled towel or small pillow behind your lower back. Make sure the top of your monitor is at or slightly below eye level. Keep your head and neck balanced and in line with your torso.
Seat cushions can help alleviate pressure off your tailbone and alleviate back pain. They can also "help maintain [a] healthy curve in your lower spine," provide more support, and "encourage an improved upright sitting posture," according to Preston Brown, DPT, owner of Prestige Therapy and Wellness, LLC.
Low back pain that gets worse with sitting may indicate a herniated lumbar disc (one of the discs in the lower part of the back). This is because certain positions of the body can change the amount of pressure that an out-of-place disc can press on a nerve.
Poor posture, like slouching or pushing the head forward while sitting or standing, causing misalignment of the spine. Muscle overuse or strain, usually due to repetitive motions or lifting items or children incorrectly. Injury to discs, muscles and/or ligaments. Myofascial pain.
Are recliner chairs bad for your back? Slumping and hunching is bad for back pain, upright can be too. But reclining is not bad for back pain. In fact, research has identified that sitting in a reclined position is better for your back than sitting upright.
If spinal stenosis is causing your sciatica, bending forward slightly may give you some relief. A bent-forward position helps open the narrowed spaces in the spine. Using a large wedge-shaped pillow under your head and upper back. Sleeping in a reclining chair or adjustable bed with the head elevated.