When you sleep, you lose conscious control over your body, and you can end up twisting your spine or tucking your pelvis in. An existing back pain can get further aggravated, resulting in a restless night of sleep.1 Using supported sleeping postures can prevent the concentration of stresses on your spine, keep your back relaxed, and create a healing environment. Show
Using a pillow to elevate your knees in bed can help to alleviate sciatica symptoms. As a general rule, avoid sleeping on your stomach—it disturbs the normal alignment of your spine.1 Also avoid sleeping on the side that hurts more, especially if you have sciatica – and follow these guidelines: Back sleepers: Elevate your kneesIf you prefer sleeping on your back, place a pillow beneath your knees.1 By slightly raising your knees, you will reduce stresses on your lower back and maintain the natural curve of your spine. Use a head pillow for head and neck support and to maintain spinal alignment. See Pillow Types to Consider advertisement Side sleepers: Keep your hips stackedIf you’re a side sleeper, place a firm, flat pillow between your knees.1 The pillow will align your lower spine with your hips and prevent the leg on top from creating pressure on your lower back and/or pelvis. This position also helps relieve stresses in your lower spine, creating room for your spinal nerves. Use a head pillow to slightly raise your head so that your shoulders are in alignment. See Best Pillows for Different Sleeping Positions Align your ribs and pelvisWhile sleeping on the side you may also consider using a lumbar support cushion or waist pillow under your waist. This pillow will help maintain alignment between your ribs and pelvis for upper and lower back support.1 See Pillow Support and Comfort Avoid excessive curling in the fetal positionCurling up while sleeping on your side (fetal position) may provide a nestled feeling, but make sure to not curl too tight, which can restrict your breathing and leave you with a sore back—especially if you have spinal osteoarthritis.2 In This Blog Series:Select a medium-firm mattressTo get a comfortable night of sleep, your mattress needs to be adequately supported. A mattress with ergonomic standards and the right level of firmness may help promote better sleep, typically by providing an even surface and reducing body aches and pains.3,4 See Selecting the Best Mattress Excessively firm or soft mattresses can cause back pain and aches in other areas of the body. For example,5:
A medium-firm mattress is generally accepted as a well-supportive option.4 See Mattress Guidelines for Sleep Comfort advertisement Restorative sleep is imperative when trying to reduce your back pain. Follow these postural tips while you sleep to help keep your spine and its surrounding tissues in alignment and in a relaxed state, to help you get more restful, deep sleep. Learn more:Choosing the Best Mattress for Lower Back Pain Considerations When Buying a New Mattress References
How Should You Sleep If You Have Lower Back Pain? How Should You Sleep If You Have Lower Back Pain?If you're facing lower back pain, you may find it difficult to get a good night's rest. Believe it or not, the cause of your back pain may even be a poor sleeping position that places pressure on your back. Fortunately, there are a number of sleeping positions that can do wonders for your sleep quality and improve or even completely get rid of your back pain. So without further ado, here are the best sleeping positions if you have lower back pain. Sleep on Your BackTry to lie on your back as much as possible as doing so will distribute weight more evenly, reduce pressure points, and improve spine, neck, and head alignment. If you'd like, you can take pillow and put it under your knee joints for some extra support. This strategy can also help you maintain your spine's natural curve. Sleep on Your Side with a Knee PillowChances are you've slept on your side many times. Unfortunately, this sleeping position can take your spine out of its proper position and strain your back. The good news is there's an easy fix. All you have to do is put a pillow between your knees so you can raise your upper leg and restore your natural alignment. Sleep in a Fetal PositionIf you have a herniated disc, curl up in a fetal position. When you lie on your side with your knees tucked into your chest, you'll be able to minimize the bending of your spine and open up your joints simultaneously. If you choose the fetal position, use a pillow to give your head and neck some support. Sleep on the Front of Your BodyMany doctors don't recommend sleeping on the front of your body. But if you feel comfortable in this position, many of them will suggest you put a small pillow under your stomach and hips. This can improve the alignment of your spine. If you have degenerative disc disease or a herniated disc, sleeping on the front of your body with a pillow could be a great option. Sleep on the Front with Your Head DownIf you sleep on the front with your head facing one side, you may twist your spine and put unnecessary stress on your back, neck, and shoulders. You can prevent this by simply lying with your face down. It's also a good idea to use a small pillow under your stomach and another one to lift up your forehead. If you're unsure of which position is right for you, try several of them. Eventually, you'll find one that brings you the most comfort and pain relief. All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help. All materials copyright © 2021 VoxMD.com, All Rights Reserved. spine-pain-blog2021-01-11T23:05:45+00:00Make An AppointmentOur medical staff are ready to answer when you call! There are no number prompts or virtual assistants. A staff member will take your call directly and will get you scheduled to be seen!
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How should you sleep if you have back pain
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