Sleep Positions to Combat Lower Back Pain
January 15, 2014
There are few good things that you can do for your health that are as simple and straightforward as getting enough sleep at night. From mental clarity and alertness to energy reserves and metabolism, you’ll feel the benefits from a good night’s rest in just about every way. Few things can prevent you from sleeping well, however, like back pain. Even with the best intentions and enough time to get the rest you need, discomfort in your lower back can keep you awake and make healing sleep elusive.
Luckily, one of the most reliable ways of reducing back pain at night is also the easiest: changing your sleeping position. Making sure that your back and neck have proper support will take the pressure off your spine and make sure your sleep is more comfortable and restful. No matter what your favorite sleeping position is, there are small changes that you can make that will make your nights, and your mornings, more pain free.
Sleeping On Your Back
If you prefer to sleep on your back, your legs will tend to pull down on your spine, making it more curved and putting pressure on your lower back. Placing pillows under your knees to support your legs will help keep your spine straighter, and closer to its natural curvature. It is also a good idea to have a thin pillow under your head, to support your neck but not prop it up too far or at an unnatural angle. There are lots of great neck support pillows, many of them made of memory foam, that are perfect for this.
Sleeping On Your Side
This is actually an excellent position for lower back pain, and is often recommended to women who are pregnant because it keeps the hips in the correct position and doesn’t put extra stress on the back. However, when your legs aren’t supported, your top leg will tend to pull the lower spine out of position. Placing a pillow between your knees will provide the support you need and make this position even better for your back and spine.
Sleeping On Your Stomach
This is generally the least healthy position for you back, so if you can, try switching to either your back or side. However, if sleeping on your stomach is the only way you can get comfortable and fall asleep, place a pillow under your hips and lower stomach. This will lift your pelvis slightly and help keep your spine in a better position.
Sleeping well and getting the rest that you need is an essential part of healing as well as maintaining good overall health. No matter what position you prefer to sleep in, there are some small changes that you can make to ensure that your back stays healthy too!
Exercise therapy is also an easy way to help reduce lower back pain. Download the SimpleTherapy app to start your personalized program today!
Your Journey to Pain Relief
App tracks progress. Step by step guide to pain relief and prevention.Show results
Stay in the know. Our blogs are written by orthopaedic surgeons.