The Best Sleeping Positions For Low Back Pain

Low back pain not only affects us when we sit, walk and run it even affects our sleep quality. Believe it or not some back pain is caused by the way we sleep and sometimes can even worsen our already existing back pain. So what are the best sleeping position for your spine?

You’re probably here because you have some type of agonizing, irritating back pain that keeps you up all night. Well you’ve come to the right place and be prepared for life changing tips. In this article I will be telling you about the 3 best sleeping positions, step-by-step instructions and when it’s appropriate to see your doctor.

3 Best Sleeping Positions

Not only can your back pain be irritated by a poor nights sleep but poor sleeping position can certainly be the cause. For people experiencing lower back pain at night, trying out the following postures and tips may provide relief.

1. Sleeping on your back with knee support

I’m sure you’ve heard that sleeping on your back is usually considered the gold standard sleeping position to maintain a healthy back. If you sleep on your back naturally, try placing a pillow under your knees to help maintain the natural curve in your spine. This position minimizes added pressure on the spine and ensures neutral alignment of the head, neck, low back and pelvis.

In order to adopt this sleeping position, you should:

  1. Lie flat on your back facing the ceiling.
  2. Place a pillow under your neck (1 pillow is best to avoid neck from adopting a flexed position.
  3. Place a pillow under your knees.
  4. For added support place a pillow in remaining gaps between your body and the mattress (as seen in the image)

2. Sleep on your side with a pillow between your knees

Laying on your side is definitely a popular comfortable position most people adopt. However, this position can add strain and pressure on the spine especially the lower back. Maybe you have been told by your doctor to sleep on your back from now on but lets be honest its hard to break old habits especially sleeping habits. Correcting this position is easy. If you’re a side sleeper placing a firm pillow between your knees is a simple and effective way to restore alignment in your spine, hips, pelvis and spine.

In order to adopt this sleeping position, you should:

  1. Get into bed and lay on your side.
  2. Position a pillow to support your head and neck.
  3. Place your knee towards your torso then place a pillow between them.
  4. For added support place a pillow in remaining gaps between your body and the mattress (as seen in the image).

3. Sleep on your front with a pillow underneath your stomach

All my stomach sleepers I’m sure you’ve heard by now that this is probably the worst position to sleep in and puts the most strain on your lower back especially if you already have an accentuated curve. But if you struggle to sleep in any other position placing a small pillow underneath your stomach and hips can improve the alignment of your spine.

In order to adopt this sleeping position, you should:

  1. Get into bed and lie on your stomach.
  2. Place a pillow to support head and neck.
  3. Position another pillow underneath you stomach and hips. This will allow your mid-section to be lifted and flatten out your low back spinal curve.
  4. For added support place a pillow in remaining gaps between your body and the mattress (as seen in the image).

When To Seek A Doctor

If your back pain is worse after a nights rest you should speak to your doctor. You should also seek medical attention if you experience the following symptoms related back pain:

  1. Sudden difficulty passing urine.
  2. Loss of bowel/bladder control.
  3. Nights sweats.
  4. Unexpected weight loss.
  5. Chest pain.

If you’ve been dealing with longstanding back pain that isn’t getting better overtime and is affecting your ability to perform normal daily activities and causing a lack of sleep, you should speak to a Chiropractor. Where you can get assessed and develop a treatment plan best suited for you in order to improve symptoms.

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