I try to sleep on my back and even use a pillow under the knees, but I find that I will eventually wake and have to change my position (e.g. to my side) because my lower back is sore.
Any tips for relieving this problem? What should I be paying extra attention to?
3 years 2 months ago
12/15/2010 - 7:51am
Hi Christine,
If your lower back is sore-do you feel that adding a pillow offers any relief? For some with a tight Psoas muscle, then more than one pillow is necessary. Also, while it's not the most important thing while Stretchlying on the back, you may want to check that your pelvis is not actively tucking. Since you aren't sitting or standing, the pressure from a pelvic tuck isn't as extreme, however any amount of tucking will put pressure on your wedge-shaped L5-S1 disc. Try to block the pelvis from tucking by using your hands on the rim of your hips and pushing the pelvis away from your rib cage as you lower one vertebrae at a time. If your lower back is "popping" off of the floor then you overdid it and you have given yourself a sway (undesirable). However, if you can easilly slide your hand through your low back (between your buttocks and upper lumbar) then that is a good sign. In this way, you are maintaining your pelvic anteversion while Stretchlying on the back.
Of course, if you back is not comfortable at this time sleeping on the back, then side Stretchlying on the side may be a preferable option for you for the time being.
Good luck and I hope this helps!
Best,
Charlene Hannibal
Gokhale Method Teacher, Palo Alto and San Francisco