If you suffer from back pain, it’s essential that you understand how sleeping position may contribute to it. Altering your position could reduce pain and stiffness while alleviating other issues related to back issues.
An ideal sleeping position should open the space between spinal vertebrae, relieving pressure on both spine and neck. Here are a few tweaks you can try for best sleeping position for back pain relief.
1. Sleep on your side
Sleeping on your side is the second-best position for managing back pain, as it elongates your spine and can reduce lumbar curve. To maximize results, use a pillow that keeps your neck aligned with the rest of your spine (e.g. a cervical pillow shaped specifically to your head, rolled towel or memory foam pillow); any thinner or soft pillows could lead to neck flexion overnight and cause soreness upon awakening.
Furthermore, this position can also help alleviate teeth grinding (bruxism), whether caused by stress, anxiety, or genetics. Furthermore, side sleeping helps relieve compression on discs of lower back as well as hip, pelvis or lower abdomen pain. For those who struggle to stay in this lateral position comfortably throughout the night a body pillow designed specifically for side sleepers may help them maintain this posture more comfortably while limiting tossing and turning during sleep.
2. Sleep on your back
Sleeping on your back is widely recognized as one of the best positions for your back, as it evenly distributes weight, reduces pressure on lumbar discs, and promotes proper spine alignment. Unfortunately, however, many people who are used to sleeping on their side or stomach may find this position more difficult than expected to fall asleep quickly in this position.
To make falling asleep on your back easier, place a pillow under your knees or roll underneath your lower back to create a neutral spinal alignment. In addition, consider investing in either a full-length body pillow or memory foam support pillow as additional support options.
Do not sleep on your back with your chin tucked in as this may cause you to bend your neck into an unnatural, painful position and worsen herniated discs. A firm mattress should also be chosen so as not to over-arch your back which could exacerbate back pain further and lead to stiffness upon awakening; medium firm mattresses provide ideal posture support.
3. Sleep on your stomach
Although it may seem counterintuitive, sleeping on your stomach may help ease back pain. Typically, this position avoids irritating the space between vertebrae and relieves symptoms associated with degenerative disc disease. To ensure that your spine doesn’t become overly flat or arched use a pillow under your pelvis and lower abdomen for support; you could also place one between knees to elevate your upper body to decrease strain on neck and shoulders.
Sleeping comfortably while pregnant is best achieved in the side-lying position, known as the fetal position. To ensure optimal results and to prevent herniated discs due to compression of vertebrae. If this position does become necessary for any reason – be it pregnancy-related or otherwise – always ensure a pillow between legs and small towel rolls under small of back for support.
4. Sleep on your side with your knees bent
Studies demonstrate that sleeping on one’s side with a pillow between the knees is an effective way to alleviate back pain. This sleeping position stacks the legs to support natural curvature of spine while aligning hips, pelvis, and shoulders – unlike sleeping on one’s stomach which actually increases back discomfort. Researchers found this fact very telling as sleep positions like this one reduce back discomfort significantly – in comparison with sleeping on its stomach which increased it.
Sleeping with your knees bent can also ease stress on herniated discs in your lower back by opening up space between vertebrae. This helps the lumbar spine maintain its normal curvature and may provide significant benefit for those living with degenerative spine disease.
Though this position can provide excellent restful slumber, it’s essential that your body changes positions throughout the night in order to avoid creating imbalances that will aggravate your back over time. Switch between sleeping on both sides regularly in order to prevent this from occurring; taking a warm bath, practicing meditation/breathing exercises before sleep time or creating a relaxing atmosphere is also a good way to set yourself up for a good night’s restful slumber. A cool bedroom environment also contributes to an excellent night’s restful slumber!
5. Sleep on your back with a pillow under your knees
Sleeping on your stomach is usually not advised for those experiencing back pain, as this position puts an additional strain on both the neck and lower back. But if this habit becomes unavoidable, knee pillows may help make sleeping on your stomach more beneficial by supporting pelvis and lower abdomen with support, and also by preventing hips or pelvis rotation during sleep – which would otherwise add further strain to the back.
This position helps maintain the spine’s natural curve while dispersing body weight more evenly, relieving pressure from lumbar spine. A thin pillow may help support your neck’s curve and relieve shoulder strain. To add comfort, consider placing a rolled up towel under your small of back as additional support. It may also be beneficial for people suffering from herniated discs or spinal osteoarthritis – or with conditions such as isthmic spondylolisthesis where one vertebra slips over onto another – among many others.
