Supine position to relieve back pain

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Lying on your back describes the position of your body when you are lying on your back. Your abdominal (belly) side is up and your dorsal (butt) side is down. In the strictest sense, you are lying on your back without bending over, with your arms at your sides or bent at a 90-degree angle. The term is also used as a modifier for exercises and stretches that start from your position on your back, such as twisting your spine.

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The opposite of lying on your back is lying on your stomach. You may also find the term "side lying" to describe the position of your body during therapy or exercise.

Clinical uses of the supine position

Your physical therapist, trainer, or doctor may use the supine position to describe the positions used for manual therapy or when you do the stretching and back exercises that are part of your home exercise program. Healthcare professionals also use the supine position for medical examinations or surgical procedures.

If your therapist or personal trainer is giving you core stabilization exercises for the first time, they will most likely start it in a supine position. This is because when you lie on your back, your muscles have to work less to maintain your posture and position against gravity. For rehabilitation, many exercises in bed begin while you are lying on your back.

Back care while lying on your back

Here are some ways to relieve lower back pain while lying on your back.

First, you can relieve back strain by adopting a hooked position, which is a modification of the supine position with your knees bent and your feet flat on the floor. Start by breathing and relaxing. letting the tension drain out of your muscles.

You can also work while lying on your back to activate the deep core muscles , which are key to a healthy back. As for the core muscles, it is important to access them skillfully before using them to the full. So taking a little time to learn how to turn them on can go a long way toward developing lower back support. While lying on the hook, resting your fingertips on your lower abdomen, inhale deeply, then exhale naturally and take one last inhalation of the remaining air. At this point, the fingertips should feel the engagement of the transverse abdominal muscles. Release and repeat 10 times.

After warming up with the muscle tension release and core activation exercises above, you can move on to the actual exercises. For example, a beginner hip lift can be done to ease back pain. This can be done for maintenance or to prevent back pain.

Yoga is another thing you can do for your back while lying on your back. As with any exercise program, not all yoga poses are performed while lying on your back, but many beginner and restorative poses do.

For example, when rotating your spine while lying on your back, bend your knees and then gently roll them to the side. The idea is to stay in this position for a few moments and breathe to relax the oblique abdominal muscles as well as the back muscles.

Frequently asked questions

  • Lying on your back is defined as lying on your back.

  • Lying on her back and declining are antonyms: lying on her back means lying on her back and declining means lying on her stomach.

  • It depends. Some people with low back pain find it better to sleep on their backs. Sleeping on your back can also help you wake up without wrinkles on your face, a common problem when sleeping on your side or stomach.

    However, people with obstructive sleep apnea are not recommended to sleep on their backs. Sleeping on your back can make symptoms of snoring and sleep apnea worse.

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