Week-long practice of a straightforward yoga pose before sleeping significantly alleviated my lower back discomfort
**Managing Lower Back Pain from Stomach Sleeping: The Benefits of Seated Forward Fold**
For individuals who find themselves waking up with back and neck aches due to sleeping on their stomach, a simple solution could be the Seated Forward Fold, or Paschimottanasana. This yoga pose, recommended by physical therapist April Flood, can help alleviate lower back pain caused by belly sleeping.
April Flood, who holds a Bachelor's degree in Biology and a Doctorate in Physical Therapy from Clarke University, has spent her career working in the outpatient orthopedic field. She suggests that the Seated Forward Fold can reduce lower back tension, improve posture, offer an overall body stretch, provide relaxation and stress relief, and enhance flexibility and mobility.
Here's a step-by-step guide to doing the Seated Forward Fold:
1. Sit cross-legged, bend forward, hold for one minute, and take long breaths. 2. From the cross-legged position, extend one leg and reach towards the foot with the opposite hand, hold for one minute, repeat on the other side. 3. Extend both legs and reach towards the feet with both hands (full seated forward fold).
The individual, who prefers to sleep on their stomach and has been experiencing lower back pain and a loss of spinal mobility, has started doing this stretch as a preventative measure. After a week of stretching before bed, they noticed an improvement in their mobility and woke up pain-free the first morning.
April Flood explains that the Seated Forward Fold helps to stretch and relax muscles that can become tight and guarded during sleep, potentially reducing pressure points that cause lower back pain. However, it's important to note that if you're experiencing severe or persistent back pain, it's advisable to consult a healthcare professional to ensure that your practice is safe and beneficial.
Prolonged sitting or standing can also cause back pain by the end of the day, according to April Flood. If you're one of those who find it difficult to sleep on their side or back, the Seated Forward Fold can be a beneficial addition to your routine, helping to maintain the natural curvature of the spine and alleviate pressure points.
In conclusion, the Seated Forward Fold can be a simple yet effective solution for managing lower back pain caused by sleeping on your stomach. Regular practice of this pose can help improve posture, reduce tension, offer relaxation, and enhance flexibility, indirectly helping to manage pain and promote a good night's sleep.
This yoga pose, the Seated Forward Fold, may aid in managing lower back pain that results from sleeping on the stomach, particularly due to its potential to stretch and relax tight muscles, reducing pressure points. The health-and-wellness industry frequently recommends yoga for fitness-and-exercise, as it offers flexibility, improves posture, and provides stress relief, making it an effective addition to anyone's routine. Therefore, for individuals seeking relief from lower back pain associated with a lack of spinal mobility while sleeping on their stomach, practicing the Seated Forward Fold may prove beneficial.
