​What if back pain disturbs your sleep? Does your sleeping position help, or does it contribute to your pain and poor sleep? Our Clinic Director, Kristine Hagen offers some advice.

1. Sleeping on the back with knee support
Lying on the back is usually considered to be the best sleeping position for a healthy back.
This position evenly distributes weight the full length of the body’s largest surface. It also minimizes pressure points and ensures good alignment of the head, neck, and spine. It makes breathing an easier task – don’t forget – we breathe the volume of an Olympic swimming pool every 24 hours, so a lot of this breathing work is done whilst you are asleep.
Placing a bolster cushion under the knees can provide additional support and help maintain the natural curve of the spine.
To adopt this sleeping position:
Lie flat on your back facing the ceiling and avoid twisting your head sideways.
Position a pillow to support your head and neck.
Place the bolster cushion under your knees.
For extra support, fill in any other gaps between your body and mattress (such as beneath the lower back), with additional pillows. 

3. Sleeping in the foetal position
Lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints. This is particularly helpful for those who have wear and tear (osteoarthritis) in the bottom of their spines.
To adopt this sleeping position:
Get into bed and carefully roll on to one side.
Position a pillow to support your head and neck.
Draw the knees up towards your chest until your back is relatively straight.

4. Sleeping on the front with pillow under the stomach
Lying on the front of the body is usually considered the worst sleeping posture. However, those who habitually turn to sleep on their front may also want to try hugging a large pillow against their chest and stomach to aid sleep and keep their back aligned.
Sleeping on the front may also benefit some people with a herniated disc (those who struggle to bend forward). This position can also help people with acute facet joint irritation.
To adopt this sleeping position:
Get into bed and roll on to your front.
Place a slim pillow underneath your abdomen and hips to raise the mid-section.
Use a flat pillow for your head or consider sleeping without one.

5. Sleeping on the front with the head face down
Often or not, when you sleep on the front, your head is usually turned to one side. This places further stress on the neck, shoulders, and back.
To avoid this, place a firm pillow or tightly rolled-up towel to prop up your forehead, allowing room for you to breathe. This should be done in addition to placing a pillow under your stomach.
To adopt this sleeping position:
Get into bed and roll onto your front.
Place a slim pillow underneath your stomach and hips to raise the middle of your body.
Place a pillow or rolled-up towel under your forehead to create adequate breathing space between your mouth and the mattress.

And then you realise, you're inactive, overweight eating the wrong things and feeling a little sorry for yourself. You don’t know which way to turn and you lack the motivation, even though you know you have to halt this downward spiral! But it doesn't have to be that way. You don't want it to be that way.
Let's take stock, gain some perspective and make a plan!

There is no getting away from the fact that inactivity is a major health burden. The longer you stay sat on your sofa, the greater the risk of heart disease, diabetes, osteoporosis and some cancers. Daily living becomes much harder if you continue your inactivity into your 60s and 70s. Balance, confidence and reduced strength will make everyday tasks more difficult.  “Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.
Many adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more.  This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.” Source NHS Choices.

Don’t worry about which exercise, just think about moving more.  One great tip I heard this week from a client, was, tell your closet friends, you are going to start taking care of yourself. Encourage them to encourage you, when they go for a walk, try to get them to invite you and vice versa. Ask them not to try and tempt you away from your plan with meals out, coffee and cakes or nights on the town. Remember, “You are the average of the five people you spend the most time with.” Jim Rohn

​To help you focus on becoming a healthier you, use the chart below to record where you are right now in terms of health. Over the coming weeks, we will provide more information on each segment so that you can improve your score in each aspect of health and reach Spring healthier, fitter, and happier!