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To sleep on my back. Being a life-long side sleeper has caused a lot of shoulder and upper back problems that sometimes make it hard for me to reach out and typ

To sleep on my back. Being a life-long side sleeper has caused a lot of shoulder and upper back problems that sometimes make it hard for me to reach out and type. I wish I'd done this ages ago. It's one of the hardest things I've had to learn.

colecut 5y ago
I'm normally a side sleeper, but while/after lying on an acupressure mat I often fall asleep on my back. I use the cheap Amazon one.
- Anon4Now 5y ago
  I've never heard of acupressure mats before. I might check that out.
alexcnwy 5y ago
How did you learn?
- Anon4Now 5y ago
  I stopped using a pillow under my head because back sleeping + pillow = neck pain. Then I got a thin, light pillow and placed it on my chest to mimic the "wrapped up in blankets" feeling I was used to.
  - omnicognate 5y ago
    Normal adult pillows are no good for back sleeping but I found having no pillow wasn't very comfortable. I ended up using a memory foam pillow for toddlers[1] that we originally bought for our son. It's perfect - provides just the right amount of lift for me. [1] https://www.amazon.co.uk/dp/B004M3PS4O/ref=cm_sw_r_cp_apa_glt_fabc_RFVRZZQ927X3ERSMGKK0 https://www.amazon.co.uk/dp/B004M3PS4O/ref=cm_sw_r_cp_apa_gl...
    - 0-_-0 5y ago
      I did the same thing! Works well, but I have some shoulder pain now and I don't know if it's related
manjana 5y ago
The hard thing being to fall asleep or stay at sleep?
- Anon4Now 5y ago
  Both, but the biggest issue has been reverting to my side while asleep. I've re-aggravated my rhombus muscle a number of times doing that.
  - meepmorp 5y ago
    I often wind up sleeping in contorted positions, and I've had a similar issue with my rhomboid muscles. About 6 months ago, I switched to a split keyboard and it's made a big difference for me. Sitting with my arms shoulder width apart has taken a lot of the strain out of my neck and back.
listenfaster 5y ago
My wife and I have tried this, but it causes each of us to snore intermittently. Did you contend with snoring as you learned to sleep on your back?
- tunesmith 5y ago
  This is the main reason I don't sleep on my back, too. Not sure what the solution is if I want to sleep on my back - I'd hate to jump straight to a cpap machine if I don't need to. Maybe those nighttime breathing strips would help?
  - nscalf 5y ago
    Depends on the cause of snoring. For me, I've broken my nose a few times so it's a combination of that and mild sleep apnea---I can manage it by losing a little bit of weight. If you think your nasal passages have an issue, it's worth talking to a ENT about it. There are a number of different things that can be fixed with fairly mild surgery.
elevenoh 5y ago
I sleep less deep when on my back. Believe there's studies on amyloid plaque clearance differing b/n different positions. And I believe back sleeping has less of such than side.
- rileyphone 5y ago
  https://americanpostureinstitute.com/proper-sleeping-posture-for-brain-drain/ https://americanpostureinstitute.com/proper-sleeping-posture... Unfortunately for me I'm a coffin sleeper.
pknerd 5y ago
I am having frozen shoulder issues for 2 months after heavy bowling. Sleeping on right shoulder gives pain. I'd like to know how are you practicing it and is there any side effect of it?
- codr7 5y ago
  Most likely you have a jammed nerve in there somewhere, switching sleeping position isn't going to solve the problem. I would suggest finding a good chiropractor and describing the problem.
omosubi 5y ago
I'd love to learn this but get sleep paralysis for 30-60 seconds at a time for like an hour (i have no way of knowing how long the intervals are but that's what it feels like) every time I do - has anyone overcome this?
- Trex_Egg 5y ago
  Consult some doctors.
codr7 5y ago
I had to go the other way, learn to sleep on the side because of a spinal fracture since anything else was too painful. Never went back. Shoulders are very flexible but also extremely weak and sensitive, they should rarely be used out of neutral position. I've taught martial arts for a long time and most issues I see with people's shoulders is due to (improper) overuse. My point is that maybe the cause of the problem isn't in bed at all. My experience says that sleeping on the side makes everything easier, from breathing to offloading the spine.
pkid 5y ago
Kundalini yoga works great for my shoulder-sleep issues. Perhaps it can help others?
mrfusion 5y ago
I’d love to have a hole in my mattress and sleep face down with no pillow. It’s so comfortable but can’t find a way to breathe.
- forgotmypw17 5y ago
  The best method I have found is to have several blankets, and to put one blanket underneath, and then to rearrange it until everything is supported exactly how I want it. Then later I may move around and find another position.

colecut 5y ago

I'm normally a side sleeper, but while/after lying on an acupressure mat I often fall asleep on my back. I use the cheap Amazon one.

Anon4Now 5y ago
I've never heard of acupressure mats before. I might check that out.

alexcnwy 5y ago

How did you learn?

Anon4Now 5y ago
I stopped using a pillow under my head because back sleeping + pillow = neck pain. Then I got a thin, light pillow and placed it on my chest to mimic the "wrapped up in blankets" feeling I was used to.
- omnicognate 5y ago
  Normal adult pillows are no good for back sleeping but I found having no pillow wasn't very comfortable. I ended up using a memory foam pillow for toddlers[1] that we originally bought for our son. It's perfect - provides just the right amount of lift for me. [1] https://www.amazon.co.uk/dp/B004M3PS4O/ref=cm_sw_r_cp_apa_glt_fabc_RFVRZZQ927X3ERSMGKK0 https://www.amazon.co.uk/dp/B004M3PS4O/ref=cm_sw_r_cp_apa_gl...
  - 0-_-0 5y ago
    I did the same thing! Works well, but I have some shoulder pain now and I don't know if it's related

manjana 5y ago

The hard thing being to fall asleep or stay at sleep?

Anon4Now 5y ago
Both, but the biggest issue has been reverting to my side while asleep. I've re-aggravated my rhombus muscle a number of times doing that.
- meepmorp 5y ago
  I often wind up sleeping in contorted positions, and I've had a similar issue with my rhomboid muscles. About 6 months ago, I switched to a split keyboard and it's made a big difference for me. Sitting with my arms shoulder width apart has taken a lot of the strain out of my neck and back.

listenfaster 5y ago

My wife and I have tried this, but it causes each of us to snore intermittently. Did you contend with snoring as you learned to sleep on your back?

tunesmith 5y ago
This is the main reason I don't sleep on my back, too. Not sure what the solution is if I want to sleep on my back - I'd hate to jump straight to a cpap machine if I don't need to. Maybe those nighttime breathing strips would help?
- nscalf 5y ago
  Depends on the cause of snoring. For me, I've broken my nose a few times so it's a combination of that and mild sleep apnea---I can manage it by losing a little bit of weight. If you think your nasal passages have an issue, it's worth talking to a ENT about it. There are a number of different things that can be fixed with fairly mild surgery.

elevenoh 5y ago

I sleep less deep when on my back. Believe there's studies on amyloid plaque clearance differing b/n different positions. And I believe back sleeping has less of such than side.

rileyphone 5y ago
https://americanpostureinstitute.com/proper-sleeping-posture-for-brain-drain/ https://americanpostureinstitute.com/proper-sleeping-posture... Unfortunately for me I'm a coffin sleeper.

pknerd 5y ago

I am having frozen shoulder issues for 2 months after heavy bowling. Sleeping on right shoulder gives pain. I'd like to know how are you practicing it and is there any side effect of it?

codr7 5y ago
Most likely you have a jammed nerve in there somewhere, switching sleeping position isn't going to solve the problem. I would suggest finding a good chiropractor and describing the problem.

omosubi 5y ago

I'd love to learn this but get sleep paralysis for 30-60 seconds at a time for like an hour (i have no way of knowing how long the intervals are but that's what it feels like) every time I do - has anyone overcome this?

Trex_Egg 5y ago
Consult some doctors.

codr7 5y ago

I had to go the other way, learn to sleep on the side because of a spinal fracture since anything else was too painful. Never went back. Shoulders are very flexible but also extremely weak and sensitive, they should rarely be used out of neutral position. I've taught martial arts for a long time and most issues I see with people's shoulders is due to (improper) overuse. My point is that maybe the cause of the problem isn't in bed at all. My experience says that sleeping on the side makes everything easier, from breathing to offloading the spine.

pkid 5y ago

Kundalini yoga works great for my shoulder-sleep issues. Perhaps it can help others?

mrfusion 5y ago

I’d love to have a hole in my mattress and sleep face down with no pillow. It’s so comfortable but can’t find a way to breathe.

forgotmypw17 5y ago
The best method I have found is to have several blankets, and to put one blanket underneath, and then to rearrange it until everything is supported exactly how I want it. Then later I may move around and find another position.