Sleeping Positions To Get Relief From Lower Back Pain

According to the Global Burden of Disease survey, lower back pain is the largest cause of disability worldwide.

Even more intriguing is the fact that the majority of back pain is not caused by significant medical illnesses such as cancer or arthritis. Instead, it is frequently caused by stress or strain resulting from poor posture, difficult sleeping postures, and other lifestyle choices.

Here are the best back pain sleeping positions to attempt if you have lower back pain, as well as other ways to obtain a better night's sleep.

Side-lying Position with a Pillow Between the Knees

If laying on your back causes you discomfort, consider turning to your side:

  1. Allow your right or left shoulder and the rest of that side of your body to make contact with the mattress.
  1. Insert a cushion between your knees.
  1. Consider placing a small pillow between your waist and the mattress if there is a space there.

Whether you use one or two pillows, you should avoid the impulse to sleep on the same side every night. So many repetitions can lead to muscular imbalance and even scoliosis.

How is this Position Beneficial?

This is one of the best back pain sleeping positions. Sleeping on your side alone won't make you feel better. The trick is to place the pillow between your knees. The pillow will improve the alignment of your hips, pelvis, and spine.

Side Sleeping in the Foetal Position

If you have a herniated disc, you should consider sleeping on your side in the foetal position.

  1. Lay on your back and then roll onto your side softly.
  1. Gently curl your torso into your knees and tuck your knees toward your chest.
  1. Remember to alternate sides periodically to prevent imbalances.

How is this Position Beneficial?

The soft cushions between the vertebrae in your spine are called discs. Herniation occurs when a portion of a disc protrudes from its natural space, resulting in nerve discomfort, weakening, and other symptoms. When you curl your torso into a foetal posture, the space between your vertebrae is widened.

Sleep on your Stomach while Supporting your Abdomen with a Pillow

You might have heard that sleeping on your stomach causes back pain. This is partially accurate because it may induce neck strain.

However, if you find yourself resting on your stomach, there is no need to force yourself into another posture. Instead:

  1. To alleviate some of the strain on your back, place a pillow under your pelvis and lower abdomen.
  1. You may or may not decide to place a pillow under your head, depending on how this posture feels.

How is this Position Beneficial?

People with degenerative disc disease may benefit most from sleeping on their stomachs while supported by a pillow. It can alleviate any pressure put on the intervertebral disc space.

Sleep on your Back and Place a Pillow Between your Knees

For some individuals, resting on their back may be the most effective way to alleviate back discomfort.

  1. Flatten out your back.
  1. Place a pillow beneath your knees and maintain a neutral spine position. The cushion is essential because it maintains the curve in your lower back.
  1. Additionally, you may place a small towel roll under the small of your back for added support.

How is this Position Beneficial?

When you sleep on your back, your weight is distributed evenly and across the largest surface area of your body. As a result, you apply less strain on your pressure points. You can also improve the alignment of your spine and internal organs.

Sleep on your Back while Reclining

Do you feel most at ease when reclining in a recliner? If you have isthmic spondylolisthesis, sleeping in a chair may be advantageous despite the fact that it may not be the ideal option for back pain.

Consider purchasing an adjustable bed so that you may sleep in this position with optimal alignment and support.

How is this Position Beneficial?

Isthmic spondylolisthesis is a disorder characterized by vertebral slippage. In that it produces an angle between the thighs and trunk, reclining may be advantageous for the back. This tilt helps alleviate pressure on the spine.

Remember: Alignment is Key

No matter what posture you adopt, maintaining appropriate spinal alignment is the most critical factor. It is very painful to sleep with back pain. Therefore, try to concentrate on properly aligning your ears, shoulders, and hips.

There may be gaps between your body and the bed that cause muscle and spinal tension. You can alleviate this stress by filling the gaps with pillows.

Try to follow the above back pain sleeping positions and be cautious when turning over in bed. Additionally, you can lose your alignment when twisting and turning. Always move your entire body together while maintaining a tight core. As you turn over, you may even find it beneficial to draw your knees nearer your chest.