Do you struggle with pain in your lower back? Not alone are you. The Global Burden of Disease research described the leading cause of disability worldwide as lower back pain. What’s even more surprising is that most back pain, including cancer or arthritis, isn’t caused by severe medical conditions. Instead, discomfort or pressure from poor posture, uncomfortable sleeping positions, and other lifestyle behaviours also cause it.
If you have lower back pain, here are the best sleeping positions to try,
as well as some other things you can do to get a better night’s rest.
1. Sleeping with a pillow between your knees, while Lying on Side
If it feels awkward to lie flat on your back, try flipping over to your side:
- Enable your right or left shoulder, along with the rest of that side of your body, to make contact with the mattress.
- Between your knees, put a pillow.
- If there is a distance between your waist and the mattress, for added support, consider using a small pillow there.
You should fight the temptation to always sleep on the same side, whether you use one pillow or opt for two. Doing too many things causes complications such as muscle imbalance and even scoliosis.
How does this position help? Sleeping alone on your side would not make you feel any better. The trick is to use the pillow between your legs. The pillow will maintain a better balance between your legs, pelvis, and spine.
2. Sleeping in a fetal position on your side
You may want to consider sleeping on your side curled in a fetal position if you have a herniated disc:
- Lie on your back and then gently roll over to your side.
- Tuck your knees in the direction of your chest and curve your body softly toward your knees.
- Remember to switch sides to avoid any imbalances from time to time.
How does this position help? Between the vertebrae in your back, the disks are delicate cushions. When a part of a disc pushes out of its normal space, herniation occurs, causing nerve pain, weakening, and more. The gap between vertebras opens up by curling your body into a fetal position.
3. Sleeping with a pillow behind your abdomen on your back
You may have read that it’s probably bad to sleep on your stomach because of back pain. This is partially true because it can add to your neck tension.
But if you find yourself resting on your stomach, you don’t have to push yourself into a new stance. Instead of that:
- To ease some of the pressure off your back, put a pillow under your pelvis and lower abdomen.
- You may or may not choose to use a pillow under your head, depending on how this position feels.
How does this position help? People with degenerative disk disease can benefit most from sleeping with a pillow on their stomach. Any tension that is put on the space between your discs can be relieved.
4. Sleep on your back under your knees with a pillow
Sleeping on your back might be the best place for some people to relieve back pain:
- Lay flat on your back.
- Under your knees, put a pillow and keep your spine neutral. It helps to maintain the curve in your lower back.
- The pillow is important.
- For added help, you can also place a tiny, rolled-up towel under the small of your back.
How does this position help? Your weight is uniformly distributed and spread around the widest region of your body while you sleep on your back. As a consequence, on your pressure points, you put less strain.
You can have your spine and your internal organs better balanced, too.
5. Sleeping in a reclining position on your back
In a recliner, do you feel most relaxed snoozing? Even though sleeping in a chair may not be the best solution for back pain, if you have isthmic spondylolisthesis, this position may be helpful.
- Consider investing in an adjustable bed with the best alignment and comfort so that you can sleep this way.
How does this position help? Isthmic spondylolisthesis is a situation where the one below it is slipped over by a vertebra. Since it produces an angle between your thighs and trunk, reclining can be good for your back. This angle causes the strain on your spine to decrease.