How to lay on stomach without hurting back

Do You Have Back Pain From Sleeping

Low back pain while sleeping can make it tough to get a good night’s sleep. At the same time, how you sleep could make things worse — while certain sleep positions put strain on an already aching back, others may help you find relief.

Experts believe that people with sleep problems experience more problems with back pain. Sleep deprivation is known to affect mood and functional ability and can negatively impact your perception of pain. Pain in turn can affect the quality of your sleep, according to the National Sleep Foundation, leading to a lighter sleep state and more frequent waking throughout the night.

What’s more, there’s a relationship between the severity of pain, overall mood, and the ability to function —According to a study published in the November 2016 issue of the Annals of Behavioral Medicine: A good night of sleep can improve all these symptoms.

Worst Positions that Cause Back Pain From Sleeping

Some sleep positions can put added pressure on your neck, shoulders, hips, lower back, knees, and even your heels, all of which can lead to pain. There’s no one-size-fits-all sleep position to kick back pain, but you can try a few tricks to get it under control so that you can sleep more soundly.

The most common offender? Sleeping on your stomach. Typically, sleeping on your stomach can flatten the natural curve of your spine, putting some additional strain on your back muscles.

Plus, stomach sleeping means that your neck is rotated, which can actually result in neck pain or back pain between your shoulders, says Paul Grous, a physical therapist and spine specialist with Penn Therapy & Fitness in Woodbury Heights, New Jersey.

Don’t worry about keeping your body in the same position all night. It’s normal for you to move around a bit while you sleep, and that’s a good thing because a little movement can help ease pressure on your back. “Any sleeping position has the potential to amplify back pain if you maintain it for too long,” Thomas says.

Sleep Positions That Help Relieve Back Pain

First, you’ve got to be comfortable to get a good night’s sleep. We suggest making a few simple modifications to your regular sleep position to help take a load off your back:

If you’re a back sleeper: Put a pillow under your knees to allow your spine to maintain its natural curve.

If you’re a stomach sleeper: Put a pillow under your lower abdomen and pelvis to ease back strain.

If you’re a side sleeper: Draw your legs up slightly toward your chest and sleep with a pillow (a full body pillow can be comfortable) between your knees.

You don’t have to have back pain from sleeping. Visit us as Crist Chiropractic in Cool Springs, and we’ll help you find immediate relief from your back pain with chiropractic adjustments, stretching and spinal decompression. We’ll also sit down with you to show you the best things you can do to have a pain free night.

Everyday Health

Originally published January 3, 2019

Last reviewed August 12, 2022

Reading Time: 2 minutes

Do you have neck or back pain? Your sleep style may be contributing.

If you’ve ever woken up with a tingling arm or achy neck, you’ve experienced the negative effects of sleeping in the wrong position.

The key is alignment: When you sleep with your spine in a neutral position, it reduces the strain on your back and neck. It also helps to sleep on a firm surface.

So which sleep positions should you embrace and which should you avoid? Here’s a rundown, from best to worst.

The ideal sleep position: On your back

The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If you’re pregnant, however, you should avoid this position because it decreases blood circulation to the heart and baby.

Side sleeping: A solid runner-up

Side sleeping with your legs straight is the second-best position for avoiding back and neck pain. It’s also a good position for snorers or anyone with sleep apnea because it keeps your airways open. If you can, stretch your legs out straight and tuck a pillow between your knees to keep your spine in a neutral alignment.

Another type of side sleeping — with your legs bent upwards — is less ideal for your back. Known as the fetal position, it may be the most popular sleep style, but it promotes an uneven distribution of weight that can cause back pain and sore joints. Try straightening your body into a relaxed position by untucking your chin and adjusting your knees. If you’re pregnant, it’s a comfortable way to take the weight from your back.

The worst sleep position: On your stomach

Sleeping on your stomach is the worst position for your spine, according to Raymond J. Hah, MD, a spine surgeon at Keck Medicine of USC and assistant professor of clinical orthopedic surgery at the Keck School of Medicine of USC. “This position puts the most pressure on your spine’s muscles and joints because it flattens the natural curve of your spine,” he says. “Sleeping on your stomach also forces you to turn your neck, which can cause neck and upper back pain.”

Research shows that there’s a correlation between pain and sleep, so it makes sense to incorporate simple changes in your sleep style that alleviate back pain — and less pain means better sleep.

Topics

back pain

Dr. Raymond J. Hah

neck pain

side sleeping

sleep positions

Heidi Tyline King is a former magazine editor who has written for numerous national publications.

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