Finding a comfortable position to drift off to sleep can sometimes be a real challenge, especially when you’re tossing and turning all night. According to a spine surgeon, one simple mistake during these restless nights might lead to serious bodily harm.
When sleep is elusive, it’s often tempting to catch some rest whenever possible. However, this approach could be more damaging than beneficial.
Dr. Themistocles Protopsaltis, a spinal surgeon at NYU Langone Health, warns that a common misstep while drifting off can leave your joints and spinal disks in a “crooked” position. This can result in waking up with aches and pains.
In an interview with the New York Post, Dr. Protopsaltis emphasized the importance of a healthy lifestyle for maintaining spinal health. A balanced diet and strong core muscles through regular exercise are essential for keeping the spine flexible and resilient.
He mentioned, “When patients come to me with neck or back pain, I’ll ask them, ‘What are you doing in terms of exercise?’
“They stretch and work with weights, but they often neglect to mention cardiovascular exercise, which is a crucial part of maintaining good spine health. Aerobic activities not only improve the heart and lungs, but also memory, mood and all the muscles in the body, including those in the neck and back.”
Despite regular exercise, poor posture while sitting, often in front of a screen, can negate these efforts, Dr. Protopsaltis explained. Maintaining proper posture is crucial for spinal health, although it’s often challenging for office workers or gamers.
There are simple exercises to improve posture and spinal health. Dr. Protopsaltis suggests: “You should bring your shoulders back and lift your neck into a neutral position a couple of times throughout the day to reinforce the idea that you’re standing with good alignment.
“It may help to go through some gentle stretches to move the neck muscles left and right and up and down. If you’re at work and find yourself often looking down at your computer or phone, remind yourself to optimize the ergonomics of your spine.”
Dr. Protopsaltis highlights that certain sleeping positions are major contributors to back pain. He recommends aligning the spine in a natural S-shaped position with balanced curves, either on your back or side, to avoid discomfort.
He said: “Belly sleepers are probably the most susceptible to neck and back problems.
“That’s because their neck is more likely to be in a turned position, where the muscles on one side are more engaged than the other. That can lead to muscle spasms and tension, resulting in a stiff neck in the morning.
“Someone who experiences neck pain when they wake up should consider a new sleep position.”
Adapting to a new sleep routine may take time, as the body often reverts to unhealthy positions during sleep. Persistence is essential.
After several weeks of adjusting your position during the night, sleeping on your side or back may become more natural.
If you frequently wake up with neck or back pain, merely changing your posture or increasing exercise might not suffice to relieve discomfort. Immediate relief may require over-the-counter medication or a massage.
Dr. Protopsaltis advises: “If you wake up with neck or back pain, consider taking a warm shower and massaging the hurting muscles. Topical over-the-counter anti-inflammatories and/or ice can be applied with the massage.
“Basic over-the-counter medications, such as a nonsteroidal anti-inflammatory or acetaminophen, may help as well.”