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Best Sleeping Positions For Back Pain

Back pain is one of the most leading causes of disability across the globe. In fact, you will be surprised to know that most of the back pain is not always caused by some serious medical conditions like cancer or arthritis. Instead, it is often due to excessive stress, strain, incorrect sleeping posture or rough lifestyle habits. So here we will be discussing some of the sleeping posture for back pain.

Now you must be wondering how the sleeping position for back pain can help you relieve this condition. A poor sleeping position may even be the underlying cause of the lower back pain because of some unnecessary pressure caused on the neck, hips, and back. It is imperative to maintain the natural curve of the spine when lying in bed and this can be done by making sure the head, shoulders, and hips are in a single alignment. But do not forget to provide support to your back when sleeping in this position.

However, there are people who might not feel comfortable sleeping with your favorite sleeping position because everyone sleeps differently and there are a variety of options for people who wants a pain free peaceful sleep.

Sleeping postures for back pain

  1. Sleeping on the back with knee support- Sleeping on the back is the best sleeping position for lower back pain as this position evenly distributes the weight of the body and also increases the surface area of the body. This, in turn, minimizes the pressure points and ensures good alignment of the head, neck, and spine. 

It is highly recommendable to place a pillow in between the knees to provide additional support to the lower back portion.

To adopt this sleeping position, you should-

  • Lie down flat on their back so that you are facing the ceiling and avoid twisting the head sideways.
  • The position of the pillows must support your head and neck portion. Your shoulder must touch the mattress.
  • A soft comfortable pillow must be placed under the knees to maintain hip, spine and pelvic alignment.

  1. Sleeping on your side with a pillow between the knees- The best sleeping position for back pain is lying on your side. Now many of you might have ended up straining the lower back portion by pulling the spine out of its position. No worries, correcting this is very easy and this can even relieve your back pain. Simply place a pillow between your knees, so that your upper knee raises up to restore the natural alignment of the hips, pelvis, and spine. 

Adopting this sleep position is again not a big deal, you should-

  • Get yourself into your bed and then roll on to any side that you are comfortable with. 
  • Next place a pillow to provide support to your head and neck.
  • Now keep your knees at a higher position with the help of a pillow between them.
  • For additional comfort, you may roll up a towel or blanket to fill any gaps between your body and mattress around your waist.

  1. Sleeping in a curled up fetal position- People with herniated disc might find a fetal position as the best sleeping position for the spine. This position might relieve acute pain during the night because lying on the side with knees tucked near the chest can help to reduce the bending of the spine. This helps in opening up the joints and relieves acute pain for some people. It is not at all difficult to adopt this sleeping position, just make sure that you keep the knees close to your chest until you are at ease.

  1. Sleeping on your belly with a pillow under the stomach- This might be considered as the worst sleeping position but this can actually be a very helpful sleeping position for upper back pain. Now sleeping on your front just after dinner can create immense pressure on your stomach which can lead to acute digestion problems. But placing a slim pillow underneath your stomach and hips might resolve this condition and also improve the spinal alignment. 

  1. Sleeping on your back in a reclined position- Sleeping in a reclined position is another best sleeping position for lower back pain specifically for people suffering from isthmic spondylolisthesis. Well, it is true that sleeping in a reclined chair on a regular basis can be very difficult but an adjustable bed can serve the purpose. 

Now, these are the most important 5 Tips for Sleeping Well with Back Pain. Since every individual have their unique sleeping pattern so it is very important that you must find your own sleeping pattern. But do not forget that changing sleeping positions may not always help you get rid of back pain. In that case, you must consult a doctor or change your pillows and mattress.

Yes, pillows and mattresses you use can play a major role in your sleeping habits. Choosing the best mattress for back pain might be confusing as that completely depends on your body type. Generally, it is seen that a soft mattress can be very helpful for wider hips as that allows the spinal cord to stay straight. But for narrower hips, a hard mattress might be really helpful. 

However, for 80% of the cases, doctors recommend firm mattresses but research has shown that people suffering from lower back pain must sleep on moderate mattresses. Super soft chemical foam mattresses can be utterly harmful to your health as your body may sink deep into the bed and that can lead to painful joints. 

Apart from mattresses, do not forget to take an account of the pillows you use. Make sure that you change pillows every 18 to 20 months. In addition to adapting to your new sleeping position for back pain, you can also use hot or cold elements on your back to soothe out the pain before going to bed. Hot or cold therapy is known to be very effective for reducing acute pain and inflammation for lower back pain. But, whatever you do, make sure that you consult with your doctor for a swift recovery.