Does your lower back hurt sometimes? If yes, then you are not alone. According to the survey, back pain is the biggest cause of disability worldwide. Interestingly, most cases of back discomfort may be attributed to less severe causes than cancer or arthritis. Instead, it’s more likely to be the result of tension or stress brought on by things like improper posture or sleeping in an uncomfortable position. If you suffer from lower back pain, you may ease the discomfort and enjoy a better night’s sleep by trying the recommended sleeping position for back pain.
Choosing the Best Sleeping Position for Back Pain
Listed below are some of the ideal sleeping positions for your back pain. Let’s have a look at them:
1. Lay on Your Side
If you find that laying on your back causes you pain, you may find that lying on your side is more pleasant.
- Let your shoulder and the rest of your body lie on the mattress, either to the right or left.
- Put a cushion under your knees.
- Use a small cushion at your waist if there is space between it and the mattress.
It’s not healthy to get into the habit of sleeping on the same side every night, whether you use a single pillow or two. Muscle imbalances and even scoliosis might result from doing so.
2. Curl Up on Your Side
Sleeping on your side in the foetal position may help alleviate pain from a herniated disc:
- Gently flip over from your back to your side and get some rest.
- Curl your body toward your knees and tuck your knees to your chest.
- Always remember to rotate sides to avoid developing any unbalanced patterns.
3. Sleep on Your Stomach
It has been said that sleeping on one’s stomach might aggravate back discomfort. There is some truth to this, since it might increase the strain on your neck. There’s no need to push yourself to change positions if you naturally end up sleeping on your stomach. Instead:
- Put a cushion beneath your lower back to ease the strain on your spine.
- You may want to put a cushion under your head if you find that this posture is uncomfortable.
If you suffer from degenerative disc disease, your doctor may recommend this sleeping position for back pain while propped up with a pillow. The pressure on your intervertebral discs may be reduced.
4. Lay on Your Back
Some individuals find that lying on their back helps their back discomfort the most:
- Relax by lying on your back.
- Put a cushion beneath your knees and maintain a neutral stance with your spine. A good cushion may help maintain the natural lumbar curvature.
- If you need more support, you may put a rolled-up towel beneath your lower back.
When you sleep on your back, your body weight is dispersed over your most expansive organ. Therefore, pressure points are relieved of some of their burden. Better spinal and internal organ alignment is another benefit to relieve back pain while sleeping.
5. Lie on an Upright Chair
Do you prefer a chair for a good nap? Those who suffer from isthmic spondylolisthesis may get relief from back discomfort by sleeping in an upright chair. Investing in an adjustable bed may help you achieve the ideal position for your body as you sleep and it will be the best sleeping position for back pain.
When one vertebra slides over the vertebra below it, the result is known as isthmic spondylolisthesis. Because of the angle formed by the reclined body, reclining may be good for the back. The spine is relieved of some strain at this angle.
Muscle and spinal strain might occur if there are spaces between your body and the bed. Pillows may help alleviate this pressure by filling up the empty space.
Don’t toss and turn too much in your sleep. Twisting and turning are also bad for your alignment. Keep your core pulled in and your whole body engaged at all times. As you turn over, you may find it useful to draw your knees in toward your chest.
Conclusion
If you’re experiencing significant back pain, it may be affecting your ability to function normally. However, this need not negatively impact the time you spend sleeping or the quality of your slumber.
If you suffer from a certain kind of back pain from sleeping, your doctor may advise you to sleep in a particular posture. That, in turn, could help you get better sleep, which, in turn, might help you think clearer, feel better emotionally, have more stamina, and ward against chronic illness.
