4 Tips To Sleep Comfortably After ALIF Surgery

Updated October, 2020
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important tips. These tips include sleeping on your back, using the "log-roll" technique for turning over, stretching frequently, and elevating the trauma area. Following these four tips you'll be back to normal in no time.

Tip #1: Sleep on your back or side

Although it may seem counterintuitive, sleeping on your back is the best position after ALIF surgery. When sleeping on your back, it's best to place a pillow under your knees to support your legs and pelvic area. This reduces strain on your back and helps it to heal faster.

The alternative is to sleep on your side, using a pillow to support your spine. To do this, place the pillow between your legs, which reduces tension in your back. You'll also want to make sure that your legs are perfectly stacked on one another when sleeping on your side.

There are a few things you should avoid in these positions that could cause issues.

Examples include:

  • Letting your top knee rest on the bed
  • Placing your arms or hands under your neck or head
  • Avoid sleeping with your arms over your head as well

Tip #2: Use the log roll technique for turning over

No matter what position you sleep in, you're going to need to roll over. Whether you roll to get out of bed, or just to adjust positions, it's crucial to use the correct method. The proper way to roll over in bed is to use a “log roll technique.”

This technique maintains stability within the spine and aims to rotate your body as a unit. If you need to get out of bed, here are the steps to follow to avoid agitating your injury.

  • Step 1: Roll your body as a combined unit to the edge of the bed. This means that there should be no torsion in your mid-section if done correctly.
  • Step 2: Push up with your arms and scoot along the bed until you are upright, and your feet are securely on the floor.
  • Step 3: Stand up using your legs to support your weight. Avoid using back muscles to get upright, as this can agitate the injury further.

Tip #3: Stretch frequently

Another excellent tip to help you get better sleep after back surgery is to stretch frequently. After ALIF surgery, your muscles are more prone to being tense due to the trauma. To mitigate the discomfort, you should stretch regularly and get the blood flowing.

This aids in healing and ultimately lead to a shorter recovery time. Stretching is especially important right before going to bed and immediately upon waking. This gets the blood flowing before—and after—being stationary for an extended period.

Tip #4: Elevate if possible

Elevating areas that have experienced trauma is almost always helpful. It has two major benefits that aid in the healing process, which are especially applicable to back surgery.

Benefits include increased blood flow in the area, and a reduction in pressure that may cause discomfort. The best way to elevate your spine after ALIF surgery is with an adjustable base under your mattress. You'll find you experience less discomfort and heal a lot faster.

The top mattresses to help you rest

Competitor #1 - The Solaire Mattress

  • Luxury materials that last
  • Compatibility with adjustable bases
  • Personalized Firmness
  • High-End pricing

Competitor #2 - The MemoryLux

  • Highly rated among users for pain relief
  • AirCell memory foam to keep your back cool during recovery
  • Various levels of firmness
  • Mid-Tier pricing

Competitor #3 - AS2 by Amerisleep

  • Excellent for reducing pressure on your back
  • Bio-Pur material to keep you cool
  • Eco-friendly
  • Budget-Friendly pricing

Where can I find a great, affordable mattress (in 2020)?

If you're searching for an affordable mattress that offers a wide range of comfort and pressure relief, we've compiled a list of mattresses for you to consider:

  1. Saatva Mattress - fantastic for all sleep positions, and is rated our Best Mattress of 2020.
  2. Idle Sleep - great for responsive pressure relief.
  3. Puffy - feels like you're sleeping on a cool cloud (at a good price).
  4. Ghostbed - beautiful, plush cover w/ aerated latex and healthy spinal alignment.
  5. Winkbeds - 3-stage back relief with free shipping and returns.

Read our short, well-researched 10 Best Mattresses of 2020, here. Our ultimate goal is to help you pick your perfect mattress online, today!

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Saatva is our top pick for the #1 mattress in 2020! They're a luxury bed shipped directly to your door (with white-glove delivery), and over 50,000 reviews.

Check Price →
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