Best sleep positions for back pain and snoring, according to experts
The way you sleep could be having a bigger impact on your health than you realise - from back pain to snoring, certain sleep positions can help to alleviate symptoms
We all have a favourite way to nod off, be it curled up on our side, flat on our back, or face-down in dreamland. But could the position we sleep in be affecting our health?
While most of us are aware that seven to nine hours of sleep is recommended for adults, the posture we adopt during slumber might be just as crucial for our health. From alleviating backache to cutting down on snoring, the importance of sleep posture on our overall health may be more significant than previously thought.
So, does one sleeping position outshine the rest for health benefits? We've consulted with the experts to find out.
Do certain sleeping positions exert more pressure on our joints?
Dr Hana Patel, an NHS GP and sleep specialist at Time4Sleep, sheds light on how different sleeping positions affect us: "Different sleeping positions generate different surface contact, putting pressure on various joints," she says. "The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress."
She warns that some positions, like lying on your stomach, can lead to spinal stress and result in back pain due to lack of support.
Does the way you sleep influence back pain?
"Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night," acknowledges Mr Michael Fatica, lead osteopath and co-founder of Back in Shape Program.
"To make matters worse, back pain and sleep are interconnected, with some research showing that insufficient sleep can exacerbate problems, so it can feel like an unwinnable battle for many sufferers."
Which sleeping positions should be avoided by those suffering from back pain?
"If you have back pain, you should try to avoid lying face down to avoid increased pressure on your spine and neck," advises Patel. "Instead, try sleeping in one of two positions; the first is on your side with the knees drawn up, and the second is on your back with a small pillow underneath the back of the knees to maintain the natural curve of the lower back."
Are there any sleeping positions that aid breathing?
"If you have breathing issues like sleep apnoea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway," explains Patel. "Try sleeping on your side to combat this."
Is there a universally best sleeping position?
"There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person," says Patel. "The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck.
"Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms."
In certain situations, such as pregnancy, the NHS does suggest a specific sleeping posture.
"For example the safest position to go to sleep while pregnant is on your side, either left or right," says Patel. "This helps to improve the flow of blood and oxygen to the baby, and is safer for both it and the mother."
What factors are more important for sleep quality than sleep position?
Evening activities can greatly enhance sleep quality, particularly for those experiencing back pain.
"If you're sedentary, move more in the crucial 'two hour' window before bedtime," advises Fatica. "Go for a walk, make a drink, perform some light stretches such as some simple hip flexor and hamstring stretches."
Stress is another significant factor that can affect how well you sleep, adds Fatica.
"Establishing a relaxing bedtime routine will help your mind and body wind down," suggests Fatica. "This could include reading a book, listening to calming music, or practicing meditation or deep breathing exercises."
Moreover, selecting the right mattress is crucial to a good night's sleep.
"There aren't bad mattresses, just old mattresses," Fatica notes, pointing out that it's not about hard versus soft mattresses. "Ultimately, it's what best allows you to sleep with your spine in a neutral position – everybody is different."
For those battling insomnia, consider an additional cushion for comfort.
Fatica recommends: "For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows".
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Glasgow Times
an hour ago
- Glasgow Times
Weight-loss jabs may need to be taken for life, experts warn
The drugs are sold under brand names like Mounjaro and Wegovy and work by reducing food cravings. Obese patients can currently be prescribed the jabs on the NHS after being referred to specialist weight loss clinics, which are usually located in hospitals. Hundreds of thousands of people also access the medication privately at pharmacies. There have been warnings about buying potentially unsafe jabs online from unregulated retailers and potentially missing out on wraparound support. Experts said the jabs should not be seen as the first option in weight loss and should be used in conjunction with lifestyle changes, such as eating more healthily and increasing exercise. Professor Graham Easton, a GP who has been using weight loss jabs himself, said: 'I think it's a major issue about the proper funding and resourcing of not only the GPs in the surgeries but also the wraparound care we talked about. 'I think the other issue is that so far, to my knowledge, the NHS and National Institute for Health and Care Excellence have talked about this being something you take for two years, and that's probably related to data from research studies. 'But as we discussed, this is likely to be a lifelong commitment if it is going to be worthwhile to the NHS. 'There's no point in most people taking it for a couple of years and then have the weight bouncing back. 'You can argue possibly you're about to prepare for surgery or something, but in most cases it doesn't make any sense. 'Then I think there's a big issue around access. Most obesity occurs in poorer populations as wealthier populations tend to not be so affected. 'There's a massive sort of socio-economic inequality and there is a worry about this driving that inequality even further. 'Unless the NHS makes sure that these are available across the board equally, I think that's a major risk.' Prof Easton said recent studies had shown people who stopped taking the drugs had put the weight they lost back on within around a year. 'That's often true of any diet, people would say, and that's certainly my experience of having wrestled with my weight in diets over the years,' he said. 'All I would say that I found interesting from that review was that they were suggesting perhaps that weight returns even quicker after having been on GLP-1 drugs. 'Then speculating, because there was no way of knowing from that review, that perhaps it's because people are not changing the behaviours we've been talking about like exercise and other lifestyle changes, just relying on the drugs. 'When you stop them, of course, you're going to put weight back on. The switch is turned back off, or whatever it was. 'I mean very similar to, for example, statins or anti-hypertensive blood pressure medications, if you want lifelong effects, you have to keep on them lifelong.' Prof Easton was speaking at an event at the Cheltenham Science Festival discussing the growing use of weight loss drugs with neurophysiologist Dr Simon Cork and consultant endocrinologist and obesity expert Dr Tony Goldstone. Hundreds of thousands of people access weight-loss medication privately (PA) Dr Cork said the jabs have an important role to play in losing weight but are part of wider changes to diet and lifestyle. 'I think we have to understand that diet is always limited. People will tend to lose on average around 5% of their body weight on a diet,' he said. 'But you're hungry, you're miserable, you're tired, your wife hates you because you're so grumpy, you're not going to continue with that. 'But we should absolutely all be looking at our diet and all changing our diet, and doing something.' Dr Goldstone said weight loss drugs had been used in the treatment of diabetes for over a decade and had benefits of reducing the risk of developing other conditions. 'We're now in the third and fourth generation of these drugs, but the first generation of these drugs we've been using for 15 years for diabetes,' he said. 'There is nothing of concern that has emerged. In fact, all we're seeing are benefits. I'm not too worried about longer term side effects coming out. 'There is no real biological reason why there should be dangerous side-effects in the way that we know these drugs work. 'The benefits of the weight loss improvement in the diabetes are actually by themselves helping health and preventing other diseases, like cancer, heart attacks, renal failure, and potentially even reducing the risk of Alzheimer's disease. 'All those benefits, even if there was something that we hadn't really thought of that emerged down the line, I suspect that the harm of that is outweighed by the potential benefits of weight loss improvement in diabetes control.' Dr Cork said no drug is without side-effects and previous weight loss medications had failed because of them. 'There are side-effects, there are some concerning side-effects that tend to be very rare, but then you can monitor for those side-effects,' he said. 'As long as you're getting the correct care, as long as your GP is aware that you're taking them, then those should be identified. 'If you do find those side-effects, you can stop taking the drug.'
South Wales Argus
an hour ago
- South Wales Argus
Weight-loss jabs may need to be taken for life, experts warn
The drugs are sold under brand names like Mounjaro and Wegovy and work by reducing food cravings. Obese patients can currently be prescribed the jabs on the NHS after being referred to specialist weight loss clinics, which are usually located in hospitals. Hundreds of thousands of people also access the medication privately at pharmacies. There have been warnings about buying potentially unsafe jabs online from unregulated retailers and potentially missing out on wraparound support. Experts said the jabs should not be seen as the first option in weight loss and should be used in conjunction with lifestyle changes, such as eating more healthily and increasing exercise. Professor Graham Easton, a GP who has been using weight loss jabs himself, said: 'I think it's a major issue about the proper funding and resourcing of not only the GPs in the surgeries but also the wraparound care we talked about. 'I think the other issue is that so far, to my knowledge, the NHS and National Institute for Health and Care Excellence have talked about this being something you take for two years, and that's probably related to data from research studies. 'But as we discussed, this is likely to be a lifelong commitment if it is going to be worthwhile to the NHS. 'There's no point in most people taking it for a couple of years and then have the weight bouncing back. 'You can argue possibly you're about to prepare for surgery or something, but in most cases it doesn't make any sense. 'Then I think there's a big issue around access. Most obesity occurs in poorer populations as wealthier populations tend to not be so affected. 'There's a massive sort of socio-economic inequality and there is a worry about this driving that inequality even further. 'Unless the NHS makes sure that these are available across the board equally, I think that's a major risk.' Prof Easton said recent studies had shown people who stopped taking the drugs had put the weight they lost back on within around a year. 'That's often true of any diet, people would say, and that's certainly my experience of having wrestled with my weight in diets over the years,' he said. 'All I would say that I found interesting from that review was that they were suggesting perhaps that weight returns even quicker after having been on GLP-1 drugs. 'Then speculating, because there was no way of knowing from that review, that perhaps it's because people are not changing the behaviours we've been talking about like exercise and other lifestyle changes, just relying on the drugs. 'When you stop them, of course, you're going to put weight back on. The switch is turned back off, or whatever it was. 'I mean very similar to, for example, statins or anti-hypertensive blood pressure medications, if you want lifelong effects, you have to keep on them lifelong.' Prof Easton was speaking at an event at the Cheltenham Science Festival discussing the growing use of weight loss drugs with neurophysiologist Dr Simon Cork and consultant endocrinologist and obesity expert Dr Tony Goldstone. Hundreds of thousands of people access weight-loss medication privately (PA) Dr Cork said the jabs have an important role to play in losing weight but are part of wider changes to diet and lifestyle. 'I think we have to understand that diet is always limited. People will tend to lose on average around 5% of their body weight on a diet,' he said. 'But you're hungry, you're miserable, you're tired, your wife hates you because you're so grumpy, you're not going to continue with that. 'But we should absolutely all be looking at our diet and all changing our diet, and doing something.' Dr Goldstone said weight loss drugs had been used in the treatment of diabetes for over a decade and had benefits of reducing the risk of developing other conditions. 'We're now in the third and fourth generation of these drugs, but the first generation of these drugs we've been using for 15 years for diabetes,' he said. 'There is nothing of concern that has emerged. In fact, all we're seeing are benefits. I'm not too worried about longer term side effects coming out. 'There is no real biological reason why there should be dangerous side-effects in the way that we know these drugs work. 'The benefits of the weight loss improvement in the diabetes are actually by themselves helping health and preventing other diseases, like cancer, heart attacks, renal failure, and potentially even reducing the risk of Alzheimer's disease. 'All those benefits, even if there was something that we hadn't really thought of that emerged down the line, I suspect that the harm of that is outweighed by the potential benefits of weight loss improvement in diabetes control.' Dr Cork said no drug is without side-effects and previous weight loss medications had failed because of them. 'There are side-effects, there are some concerning side-effects that tend to be very rare, but then you can monitor for those side-effects,' he said. 'As long as you're getting the correct care, as long as your GP is aware that you're taking them, then those should be identified. 'If you do find those side-effects, you can stop taking the drug.'
Sky News
an hour ago
- Sky News
'The only people I've ever seen in Gaza with weapons are the IDF,' says British surgeon
A British surgeon has told Sky News she has never treated or seen anyone in a Gaza hospital in military uniform - and the only people she has seen with weapons are the IDF. Dr Victoria Rose, a NHS plastic surgeon who has experience working in Gaza, said conditions there are now the worst they've ever been. "There's been a real escalation in the bombing campaign," she told Sunday Morning with Trevor Phillips. "The population is on their knees." Hospitals in Gaza have frequently come under Israeli military (IDF) fire - and sometimes find themselves besieged - in the ongoing war following Hamas's October 2023 attacks on Israel. Medical facilities are usually protected during conflicts under international law, but Israel has repeatedly claimed that Hamas uses them for command centres. Asked about Israel's allegations, Dr Rose said: "I've never treated or seen anyone - in any of the hospitals that I've worked in - in military uniform or with a weapon. "The only people I've ever seen in Gaza with military uniforms and weapons are the IDF." 3:21 Dr Rose told Sky News about the impact of the war on hospital staff: "Lots of my Palestinian colleagues were telling me that they would rather die than carry on with this war." It comes as a controversial humanitarian organisation backed by Israel and the US said it did not distribute any food in Gaza on Saturday, accusing Hamas of making threats that "made it impossible" to operate. Hamas denied the claims. 8:49 The Israeli blockade on aid going into Gaza has severely affected the population, she said, leaving them malnourished and without the nutrients they need. Speaking about her last visit to a hospital in the enclave, she said: "Infection rates were soaring... We were seeing a lot of avoidable deaths, a lot of small children dying from sepsis that would have been prevented if they'd been in in the Western world." Despite a limited lifting of the blockade by Israel - the head of the UN called it a "teaspoon" - the aid situation in Gaza remains dire. The Gaza Humanitarian Foundation (GHF), which is endorsed by Israel and the US, took over responsibility for distributing aid in Gaza, but has been criticised for lack of experience, organisation and faces allegations of assisting in ethnic cleansing by luring Palestinians to the south of the enclave if they want food. 2:38 The Hamas-run Gaza government media office said on Saturday the GHF operation has "utterly failed on all levels" and that Hamas was ready to help secure aid deliveries by a separate long-running UN-led humanitarian operation. A Hamas source told Reuters the group's armed wing would deploy snipers on Sunday to prevent armed gangs looting food shipments.
