Is Pain Keeping You From Sleeping?
Sleeping Positions for Lower Back Pain
If you are suffering from lower back pain, then you know that not only will it disrupt your everyday life, but it will impact your sleep as well. Moreso, sleeping in the wrong position could cause the back pain to become worse. Does it ever make you wonder which sleeping positions are best?
Top 6 Sleeping Positions for Back Pain
As stated above, back pain can impact your sleep. Also, if you are sleeping in the wrong position, it can cause your pain to worsen over time. In fact, back pain could be a direct result of your sleeping position. Many people are unaware of the pressure that can be placed on the hips, neck, and back when sleeping in a bad position.
Your spine has a natural curve, and when you lay in bed, it is important that you try and maintain it. You are able to accomplish this by aligning your shoulders, hips, and head. The back should also be supported properly. You can easily accomplish this by sleeping on your back.
However, if you find it impossible to get comfortable sleeping on your back, there are other positions that may help you prevent or ease your back pain. If you are experiencing pain in your lower back while sleeping/ trying to sleep, these positions may be the relief you seek:
1. Pillow Between Your Legs (On Your Side)
One of the most common sleeping positions people prefer is on the side. However, it is a position that can pull the spine away from its natural position. This will cause strain for the lower back.
Good News! There is an easy correction to making this sleeping position better for you. All you need to do is position a firm pillow in between your knees. Raising the upper leg like this will restore the alignment of the spine, pelvis, and hips and prevent you from rolling your leg over and straining the lower back.
2. Knee Support (On the Back)
Most professionals agree that the best position to support the spine is a sleeping position where you are lying on your back. It will cause the weight of the body’s largest surface to evenly distribute while minimizing pressure points. At the same time, you have a better low back, neck, and head alignment.
If you add a pillow under your knees, the additional support comes into play. A small pillow under your knees will also help to maintain the curve of your spine and decrease tension of hamstrings.
3. Reclined Position (On the Back)
Lower back pain can be decreased when sleeping in a reclined position. Adjustable beds offer significant relief when you rest in them, so exploring this as a permanent sleeping position could yield beneficial results.
4. Fetal Position
If you are an unfortunate individual with a herniated disc, then getting comfortable and sleeping without pain can be difficult. However, if you try to sleep in the fetal position (curled Up), it could provide some relief associated with the disc.
Adopting this sleeping position could result in needed relief in the night. The way it works best is with knees tucked to the chest, laying on your side will reduce the bend of the spine. Also, it allows the joints to open up.
5. Pillow Under Stomach (On the Front)
While it isn’t the most recommended sleeping position, lying face down does have its advantages if you do it right. If you struggle with other positions, then place a slim pillow under your belly while you lay there on the front of the body. With that pillow under your belly/hips, your spinal alignment will improve. This is also a position that may benefit you if you suffer from degenerative disc disease or a herniated disc.
6. Head Face Down (On The Front)
While it is considered to be a bad posture position to sleep on your front, it is also frowned upon because your head is normally turned to one side. This will cause the spine to twist and endure unnecessary stress. Your neck and shoulders will also undergo stress from doing this too.
To enjoy a sleeping position on your front, try rolling a towel up or using a small (but still firm) pillow to prop up your forehead. This will give you room to breathe and allow you to sleep in the position without twisting your spine.
Pillows
The primary goal with pillows isn’t just comfort. It is to maintain the posture of the neck while aiding in spinal support. The ideal pillow will be adaptable, maintain its shape, and offer comfort.
If you sleep on your back, try a thinner pillow. With a thicker pillow, you will be raising the neck too much, adding strain.
If you prefer to sleep on your side, a thicker pillow is suggested for the best support.
Finally, for those who sleep on their stomachs, no pillow or a very thin pillow is recommended. In this position, you don’t want to risk pushing back the head to the point it adds unneeded pressure on your neck.
Mattresses
When you are trying to decide on a mattress, look for one that is well made, comfortable, and offers full support. While it is recommended that a firm mattress be used, medium-firm is believed to aid people with lower back pain.
When You Should See A Doctor
Back pain isn’t something that will be fixed overnight. It is also something that can get worse or be a result of something more serious.
Contact your primary care physician if your back pain leads to any of the following:
Unexpected Loss of Weight
Fever
Chest Pain
Difficulty Urinating
Numbness to Buttocks, Groin, or Legs
Loss of Bladder/Bowel Control
Lastly, if your sleep is being disrupted by long term back pain, it is time to see a Chiropractor or Physical Therapist. You will most likely have to undergo lifestyle changes in order to improve the pain, and a professional can help you with those changes.