Sleeping On Your Stomach – Pain Reduction

Written by Dr. Steve Chaney on . Posted in Sleeping On Your Stomach

The Right Pillow Can Make All The Difference

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

sleeping on your stomachSleeping on your stomach has several negative outcomes, which fortunately can be overcome. As your spine is twisting to enable you to turn your head, you are impinging on nerves, disks, and veins.

The pressure causes a long list of aches and pains, often far from the source of the problem.

Why Sleeping on Your Stomach is Bad for Your Neck

As you look at the healthy spine graphic, consider what happens to the neck bones when the head is turned. The cervical vertebrae are twisted, which puts a strain on your spinal cord, at the base of your brain.  Plus, your carotid artery is potentially being squeezed, and your nerves are being pressed on by the bones.

If your head is turned to the left, your neck and shoulder muscles on the left are being held tight. Meanwhile, the muscles on your right are being overstretched, and then held that way for hours.  This puts great pressure on all the structures of your neck.

While prevention is optimal, you can learn how to treat each of the muscles that are being strained as you sleep on your stomach. Releasing tight muscles every day will help avoid some of the damage that is done by having your head twisted.

Why Sleeping on Your Stomach is Bad for Your Lower Back

back pain solutionYour spinal cord runs from your brain all the way to your feet.  As your nerves break off to every area of your body, an impingement causes pain, numbness and tingling

When you are sleeping on your stomach, your lower back (lumbar) vertebrae will drop forward.  This causes your lumbar vertebrae to press into your spinal cord.

The muscles of your lower back; psoas, quadratus lumborum and erector spinae, are affected while sleeping on your stomach.

You can learn how to do simple self-treatments to eliminate lower back pain in my book “The 15 Minute Back Pain Solution.”   This is a step-by-step program that treats each muscle involved in lower back pain, sciatica, and more.

How to Reduce Pain From Sleeping on Your Stomach

sleeping on your stomach spineIt’s best to stop sleeping on your stomach, but habits are a challenge to break. While you’re working to change this habit, here are a few tips to help relieve muscle tension and pain now.

In my therapy practice I have used a cushion that holds the body in a perfect face down position. A cushion holds the clients head, which is face down, and their abdomen is supported to prevent the lumbar curve.  Some of my clients who sleep on their stomach feel it’s so comfortable they have bought it for their home.  Here’s how you can create the same effect without the expense of buying the cushions.

Click on the link above to see how the Body Support cushion works, and then follow along with me.sleeping on your stomach lower back pain

Begin to change the way you sleep by buying a very dense king-size pillow. Lie on top of the pillow with your trunk and have your knees on the bed. Put pillows under your ankles, which will help support the curve of your lower back.

It’s challenging to re-create the face cradle, and the odds of sleeping with your face down are slim.  However, if the pillow under your trunk comes all the way up to your chin, you can have your head bent forward and only slightly turned. The idea is to have as little of a twist as possible in your neck.

You also want to avoid having your lower back collapse into the mattress. The dense pillow under your trunk will support your lumbar vertebrae and prevent low back pain.

Whenever possible, try to start to sleep on your side, supporting your head to keep your spine straight. It’s a challenge, but it’s worth the effort.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (1)

  • Ruth Kneile

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    Thank you, Julie and Steve!

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Latest Article

Headache Relief By Treating Your Shoulder

Posted June 18, 2019 by Dr. Steve Chaney

A Headache Remedy Can be Treating Your Shoulder

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

 

When you experience the debilitating effects of headache pain, you just want headache relief.

headache relief from painYour head throbs. It’s hard to think. It’s hard to enjoy life.

What should you do?

  • You could take Tylenol or some other drug, but that offers temporary relief at best.
  • You could see a chiropractor, but it may take multiple visits to correct your problem.
  • You could get a massage, but the headache will probably come back.

What you really want is a natural protocol you can use to make the headache go away whenever it occurs. There is such a protocol. It’s called muscular therapy, and I teach people how to perform it on themselves whenever a headache or joint pain occurs.

 

What Is The Difference Between Massage And Muscular Therapy?

There is a difference between massage and muscular therapy as a headache remedy, and both are worthwhile.  Massage is great for moving the fluids (like blood and lymph) through your body and getting muscles to relax. It’s perfect if you’re under stress and you feel like you’re going to explode.  A good massage therapist can have a positive impact on your nervous system and blood pressure, and you’ll come out walking on air.

Muscular therapy, the way I do it anyway, is more focused than it is general.  You’ve heard about spasms, but most people can’t visualize a spasm, so they ignore the term. You probably have an idea that a spasm may be painful, and it isn’t a great thing to have, but what is a spasm?

What is a Spasm

headache relief muscle knotsI explain it as a knot in the muscle.  Through some very complicated physiology (that none of us need to know about) the muscle forms a knot in the thick part of the muscle, and it’s putting a strain on the two ends.

Both ends are attached to a bone, so the pressure causes a strain on the end points and you have pain at the bone.  Most of the time the end points are just after the muscle crosses over a joint, so you end up with joint pain.

 

Too often people think this is arthritis and they are stuck suffering or taking strong drugs to mask the pain.  But in the majority of cases it’s not arthritis, it’s just tight muscles pulling on the bones of the joint and preventing them from moving freely.

But, all you need is to know where the knot (spasm) is, and then apply direct pressure on it.  Hold the pressure for 30 seconds or so, and then let go.  Keep repeating this until it doesn’t hurt anymore.

Headache Relief

headache relief shoulderLet’s say you have headache pain.  There are so many muscles that impact headaches that it would take a book (like my book: “Treat Yourself to Pain-Free Living”) to discuss each of them.  So, let’s just look at one muscle, the Levator Scapulae.

The Levator Scapulae is responsible for lifting your shoulder up.  In fact, the nickname for the Levator Scapulae is “the shrug muscle.” But look at this graphic and you’ll see where the knots form (the round red circles) and where you feel the pain (the red shaded areas).

You may not think to press on your lower neck/shoulder when you feel headache pain.  This muscle also causes the pain you feel in the middle of your back, between your shoulder blades.

 

And self-treatment is so easy!

 

headache relief shoulder muscle workYou can put your opposite thumb into the front of your shoulder as shown in this picture, and your fingers in the back of the muscle. Then squeeze your thumb and fingers so they pinch the entire muscle.

 

headache relief shoulder muscle pressure using wallOr you can put the perfect ball on the very top of your shoulder and then lean into the corner of a wall as shown in this picture.

 

What you are doing is forcing the acid (as in Lactic Acid) out of the muscle fiber so blood can fill the void and heal the muscle fiber.  As you do this you are untying the knot and the pressure is removed from the joint. In most cases the joint can now move more freely and without pain.

All the self-treatments in my book are just this easy!

Most people have significant pain relief, and I am happy to say many get total and permanent pain relief.  Try it yourself, self-treatment is easy.  The worst thing that can happen is nothing, and the best thing that can happen is regaining normalcy.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

pain free living book coverGet Treat Yourself to Pain-Free Living . It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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