23 Dec
How should you sleep if you have lower back pain

How Should You Sleep If You Have Lower Back Pain

Lower back pain can prevent you from getting the recommended quality sleep you need for your body to function properly. It will also affect how you get to do your daily activities. Most of the time, the pains are brought by stress caused as a result of poor posture and other lifestyle activities.

Sleeping in a wrong position can make the pain worst, thus making it impossible to sleep. How should you sleep if you have lower back pain? It is crucial to ensure that your body maintains the natural curve of the spine when lying on the bed.

How Should You Sleep If You Have Lower Back Pain

Below are recommended positions to sleep in if you suffer from back pain:

1. Sleep on your side and put a pillow between your knees

  • Lie on either your right or left side.
  • Gently support your neck and head on a pillow.
  • Place a pillow or two between your knees.
  • In case there is a gap between your waist and the mattress, place a cushion to extra support.

Sleeping on the side doesn’t get rid of the pain. The pillows help to keep your hips, pelvis and spine in the correct alignment, therefore, reducing the lower back pains. However, you should restrain yourself from sleeping on the same side for long hours as it may lead to muscles imbalance or even severe conditions like scoliosis. You can check Homegearable.

2. Sleeping on your back with a pillow under the knees

  • Lie flat on your back facing the ceiling.
  • Gently support your neck and head on a pillow.
  • Place a  pillow under your knees and then relax.
  • In case there is a gap between your lower back and the mattress, place a cushion to extra support

This position is considered to be the best sleeping position because it distributes your weight evenly and spread it across the widest area of your body. This reduces stress on your pressure points, making you feel better. This position also gives you better alignment of your spine and internal organs.

3. Sleeping in the fetal position

  • Lie on your side then gently roll over on the side you feel most comfortable in.
  • Gently support your neck and head on a pillow.
  • Fold your knees toward your chest and gently curl your upper body towards your knees.
  • Remember to switch sides to prevent muscle imbalances.

This position is ideal if you have a herniated disc. Herniation occurs when a portion of the disc pushes out of its normal space causing severe pain at your lower back. When you curl up to the fetal position, the space between the vertebrae opens up; it helps open up the joints, therefore, bringing relief while sleeping.

4. Sleep on your stomach with your back facing the ceiling

  • Lie on your stomach and get a comfortable position.
  • Support your neck and head on a flat pillow and adjust your head until you get a comfortable position. This is, however, optional. You can choose to use a pillow or not depending on comfortable you feel. Remember, the goal is to avoid straining.
  • Place a  soft pillow under the pelvis and lower abdomen.

The position benefit people with herniated disc and degenerative disc disease. Placing a pillow underneath the stomach and pelvis helps improve the alignment of the spine, thus relieving pain and enabling you to have a good night sleep.

5. Sleeping in a reclined position

This position is ideal for people who have isthmic spondylolisthesis. This is when a vertebra slips over the one below it. The reclined position helps to create an angle between the thighs and trunk. This angle reduces the pressure on your spine, thus bringing relief.

For you to sleep in this position, you will have to sleep on the chair. This could, however, be quite uncomfortable after a while. If your condition is severe, consider buying an adjustable bed so that you can sleep comfortably. Although it is quite expensive, not having enough sleep could be more costly in the long run.

Different positions work differently for different people. Whichever position that works for someone else doesn’t have to work for you necessarily. To know what works best for you, try out the different sleeping position every time until you get what works for your body. You should note that these positions only offer relief and not the cure. If the back pains persist seek medical advice, it could be a sign of an underlying problem.

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