All my life I've been a stomach sleeper... recently my back has felt very tight, it often gets sore, and my shoulders have tons of knots. I've also been informed that sleeping on your stomach is one of the least healthy ways to sleep!
I've tried sleeping on my side, but I'm having trouble falling asleep.
Anyone have some tips for sleeping positions and or tips for general back health (exercises, posture, etc...)
As far as back exercises, I think the 'cat stretch' is a very good one. While on your hands and knees on the floor, arch your back upwards, and round out the spine as much as possible, and hold for at least 10 seconds.
Follow right away by 'walking' forward with your hands, then slowly dropping your stomach to the ground, lift your head and shoulders up and back, stretching your spine the other way, keeping your hands on the floor and your arms straight. Repeat these slowly around ten times.
Another one is lie on the floor on your stomach, with your arms pointng towards your knees. Slowly lift your chest off the floor, and hold your upper body in that position for a few seconds, then relax and repeat around ten times.
Both these exercises should be done at least once per day, if not twice, morning and night. I'm not a back sleeper, but my back feels best when I'm stretched out on my back, with the pillow kind of tucked under my neck for support.
I've heard that sleeping on your stomach wasn't good for your heart (too much pressure), and not very good for your lower back, as your body curves up while asleep when your head is on the pillow.
__________________ "Don't regret growing older, it's a privilege denied to many" ~unknown~
For the tight, sore back and knots in the shoulders I'd definitely recommend you get a good massage. If you have a bath have a nice warm bath with lavender or chamomile essential oils (make sure they're good quality) this will help your muslces to relax.
Good luck, hope you get a good nights sleep soon.