The Best Sleeping Position for Lower Back Pain

Is lower back pain troubling you? Well, you are not alone in this. In India, almost 60% of people suffer from lower back pain during their lifespan. In fact, in most cases, lower back pain doesn’t occur due to a severe problem but because of bad posture, certain lifestyle habits, and even awkward sleeping positions.

Today, we bring you the best sleeping positions for your back pain, so you can get a good night’s rest and wake up pain-free. 

How Are Sleep and Lower Back Pain Related? 

Do you experience unexpected lower back pain every morning? Well, your sleeping position may be the culprit. Some sleeping positions may put pressure on the spine, leading to the natural curve of your spine becoming flat. So, when you continue sleeping in the same position, it can cause unnecessary strain and pressure on the joints. What you can do here is try the sleeping positions we bring you below. So, what position should I sleep in with lower back pain? Take a look. 

Sleep on your side with a pillow between your knees 

Sleeping on your side can be one of the sleep positions for back pain. Let’s take a look at how it is done. 

• Make sure your left or right side shoulder and the rest of your body makes contact with the mattress, and your complete body is aligned correctly. 
• Next, take a thin pillow and place it between your knees. 
• If you notice any gap between your waist and the mattress, you can use another pillow there or a rolled-up towel for some more support. 

If you switch to sleeping on your side, it is essential to ensure that you don’t always sleep on the same side as it causes issues such as scoliosis. 

How Does This Help?

Here, the trick that helps you is keeping a pillow between your knees, keeping your spine, hips and pelvis in proper alignment. 

Sleep on your side in the fetal position 

This is one of the best ways to sleep with lower back pain especially if you have a herniated disk. 

• First, make sure you lay on your back. 
• Next, gently roll towards your side. 
• Now, pull your knees towards your chest and bend your torso towards your knees. 

Just like sleeping on your side, even here you must keep switching sides to avoid any muscle imbalances. 

How Does This Help?

Herniation occurs when the disc present between the vertebrae moves out of its actual position. This can lead to pain and weakness. However, when you opt for a fetal position, the space between the vertebrae opens up a little. 

Sleep on your stomach with a pillow under your abdomen 

If you can’t sleep due to lower back pain, you can always try this position. Now, you have probably heard that sleeping on your stomach is not a wise choice for a bad back, but here you are doing something different. 

• Position the pillow just under your pelvis. This step will subtract some pressure off your back. 
• You can choose not to use a pillow under your head. 

How Does This Help?

This position is especially beneficial for those with a degenerative disc as it can help relieve some stress exerted between the discs. 

Sleep on your back with a pillow under your knees 

Sleeping on your back is one of the best sleep postures for lower back pain. For this;

• First, lay down on your back comfortably.
• Next, keep a pillow below your knees, so the spine remains aligned.
• You can save a small pillow or a rolled towel underneath your lower back if you want. 

How Does This Help?

Your body’s weight gets evenly distributed when you sleep on your back. This doesn’t put too much strain on your pressure points and lets you enjoy an ache-free sleep. 

Sleep on your back in a reclined position 

For people suffering from isthmic spondylolisthesis, a reclined position can be one of the comfortable positions for lower back pain. So, here you can always opt for an adjustable bed to ensure you can set the position as per your liking. 

How Does This Help?

This is the best sleeping position for back pain if you have Isthmic spondylolisthesis because, in this condition, your vertebra slips below. So, when you recline and sleep, a curve is created that reduces pressure on the spine. 

Tips to Reduce Lower Back Pain

Some of the tips to reduce your lower back pain include; 

• Keep yourself active; even a 30-minute walk every day can be beneficial.
• Stretch your muscles, so you can try yoga or pilates. 
• Always maintain an ideal posture.
• Maintain a healthy weight. 
• If you have a habit of smoking, you must quit as it can weaken spinal bones. 
• Take vitamin supplements. 

Now you know all the best sleeping positions for your back pain. Try them out to ensure you wake up ache-free, ready to face the day with new zeal and enthusiasm. However, if the pain is persistent, make sure you visit a healthcare professional.

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