![]() ![]() Flat on Your Back with a Pillow Underneath Placing a pillow under your abdomen can also help keep your spine aligned, reducing pain. This position helps reduce stress on the space between the discs, which can cause pain in the upper back. Lying on your stomach with a pillow below your pelvis and lower abdomen can relieve pain in the upper back. On Your Belly with a Pillow Below your Pelvis and Lower Abdomen This sleeping position also helps to keep your airways open, preventing snoring and other breathing problems 5. When you sleep on your side with your legs straight, it encourages good spinal alignment. Keeping your pelvis and spine in a neutral position while you sleep will help to reduce the tension in your upper back. Side sleepers who want to relieve back pain may use a thicker pillow to provide enough support. If you are experiencing upper back pain, lying on your side with a pillow supporting your knees can help to alleviate the pain. On Your Side with a Pillow to Support Your Knees It also helps to place a pillow between your knees to reduce pain in the lower back and maintain proper spinal alignment. This position helps support your back by creating an angle between your torso and thighs. Lying on your back in a reclined position can help alleviate pain in the back by reducing pressure on your spine. This sleep position relieves the tension on your discs by preventing the spine from curving backwards. You can curl your arm under a pillow to support your head while in this position. You can sleep by lying on your side and bringing your knees up to your knees. We recommend the following sleeping positions for pain relief and getting the rest you need: 1. Pain in the upper back can be debilitating, making it hard to get a good night’s sleep. Symptoms of a spinal infection include fever, chills, and general ill feelings.ĥ Best Sleeping Positions to Relieve Upper Back Pain ![]() The infection may develop after an injury or surgery, spreading to other body parts if left untreated. Spinal InfectionĪlthough rare, a spinal infection is a serious condition that can cause severe pain. Injuries may lead to pain in the upper back and other body areas. Traumatic injury may strain the muscles and ligaments in the upper back or the misalignment of the spine. Compressed nerves may not send signals efficiently to the brain, which can cause muscle weakness and numbness. ![]() Pinched nerves can cause upper back pain by irritating or compressing the surrounding tissues. It triggers pain in the upper back, causing symptoms such as numbness and radiating pain. Herniated Discĭisc herniation is one of the causes of degenerative disc disease. Repetitive motions, such as typing or lifting heavy objects, may trigger pain, especially shoulder pain. MPS is a type of chronic pain caused by trigger points, or knots, in the muscles. Overusing the muscles in your upper back can lead to a condition called myofascial pain syndrome(MPS). When the muscles in your back are weak, they do not support your spine and absorb shock as well. Muscle deconditioning can also contribute to upper back pain. Misalignment of the spine can cause muscle tension and inflammation, leading to pain. When you sit or stand with poor posture, your muscles have to work harder to support your spine in its proper alignment. ![]() Some of the common causes of thoracic spine pain include: Poor Posture and Muscle Deconditioning Medical practitioners refer to upper back pain as thoracic spine pain. We also present information about the best sleeping positions and tips on how to sleep despite having back pains. In this article, we’ve compiled information about the common causes of upper back pain. If you suffer from back pain, you may resort to trial and error to find a comfortable sleeping position that will allow you to fall asleep despite the pain. The discomfort may cause difficulty in falling asleep. However, while it is less prevalent, the burning or pulling sensation can make most people uncomfortable. Upper back pain is less prevalent compared to chronic low back pain. ![]()
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