Reduce back pain by looking at the way you are sleeping! A recent request came through that inspired me to share some tips that will help reduce back pain. I have personally suffered from back pain throughout the years and just completed 2 of 3 Educational Courses (working on a 3rd yet!) that cover this very common problem.
That is the best part of being a Yoga Teacher.....we get to be the student too!
I'm fascinated with how much more there is to learn even after teaching 30+ years.
So, let's look at the position we sleep in. The Back Specialists recommend that we sleep on our backs, not our stomachs. That can be difficult for some but side sleeping can be a great alternative. When you think of the position of the spine as you sleep, it should be in line with it's natural curves. This avoids pulling and straining area that can create back pain.
If you find that there is pain when you lay on your side, with your top knee bent resting downward, that could be from a passively overstretched hip or a tight Piriformis. Grab an extra pillow and place it in between your knees while you sleep on your side.
Also try this simple stretch a couple of times a day to relieve a tight Piriformis: Lie on the back with both feet flat on the floor and both knees bent. Pull the right knee up to the chest, grasp the knee with the left hand and pull it towards the left shoulder and hold the stretch. Repeat for each side.
