Experiencing lower back pain while sleeping is a common problem associated with stress and your sleeping position. These lower back pains can be too painful to the point of deterring you from having a goodnight’s sleep.
Finding the ideal sleeping position might solve your lower back pain problem. As statistically, most of the time sleeping posture is the leading cause of lower back pain. Are you experiencing lower back pain when sleeping? Check the guidelines below to find the ideal sleeping position for your back and kill the back pains once and for all.
Sleeping on A Fetal Position
This sleeping position is ideal for individuals with herniated discs. Herniation occurs when a portion of the disc pushes out of its space. This sleeping position, therefore, ensures your spine straightens up through bending your knees slightly and tucking them close to your chest. It’s also vital in helping opening up the joints in the vertebrae.
To achieve this sleeping posture, make sure you;
- Lay on your back then gently roll over to your side.
- Bend your knees and tuck them slightly towards your chest while you curl your torso towards your knees.
- Always switch sides to ensure your body posture balances perfectly.
Sleeping on Your Side with A Pillow Between Your Knees
Sleeping on your side is inarguably a comfortable sleeping position. However, it can still create complications to some individuals, as it can pull your spine out of place. If you still feel back pains while sleeping on your side, then try this hack.
Use a firm pillow to rectify this. Place a firm pillow between your knees; this raises your upper leg, ultimately aligning your hips and pelvis into position. To efficiently adopt this sleeping position, make sure you:
- Carefully roll on your side.
- Place a pillow between your pulled knees.
- For extra alignment, place more pillows to fill any gaps especially in your waist.
Sleeping on The Back with A Pillow Under Your Knees
Lying on your back evenly distributes weight across the broadest area of your body. This sleeping position ensures perfect alignment. To increase support on your spine helping it maintain its natural curve place a pillow under your knees
To get the best out of this sleeping position, make sure you:
- Lie flat on your back while facing the ceiling, don’t make unnecessary head turns.
- Slide a small pillow under your knees.
- In case of any gaps fill them with extra pillows for extra support.
This sleeping position guarantees perfect alignment of your body and the even distribution of its weight across a larger surface area.
Sleeping on The Front with A Pillow Under Your Abdomen
Resting on your stomach is not ideal for back pains. However, if that is your usual position, it can be hard to adopt a new one. Fortunately, you can still sleep on your stomach and avoid any back pains or complications. Placing a pillow under your abdomen is the hack here, also using one to support your neck is essential.
Sleeping on the front also works ideally for individuals with herniated discs. To utilize this sleeping position, ensure you:
- Slide a pillow under your abdomen; this relieves any pressure off your back.
- Place another pillow under your neck to comfortably rest your neck.
- Maintain the position to ensure maximum alignment of your body, spine, and waist.
Sleeping on The Back in A Reclined Position
Investing in an adjustable bed can come in handy if you’re experiencing frequent back pains. Sleeping in a reclined position relieves pain off your back and provides you with that good night’s sleep.
Sleeping in a reclined position is ideal if you have isthmic spondylolisthesis. So, if you have isthmic spondylolisthesis, then you ought to invest in an adjustable bed for maximum reclination. Sleeping on a chair might seem a better substitute, but it can raise other complications like neck pains.
Check Your Mattress
If the above sleeping positions do not seem to be showing any improvements, then chances are your mattress is the problem. Different mattresses target varying conditions of sleeping in mind. For instance, individuals with back pains have mattresses designed for relieving back pains.
Knowing your body weight and size is vital when picking the ideal mattress for your back pain. Softer mattresses are suitable for individuals with more full hips, while individuals with slimmer hips need a firmer mattress.
However, softer mattresses provide less support to your body. To increase comfort, you may include plywood under your mattress. Alternatively, a foam mattress can add more support to your body.
If you’re experiencing long-term back pains, then try using a medium-firm mattress. Remember, an ideal mattress should offer support to your body and ensure perfect alignment of your spine. If your mattress tends to sink, get a new one, or add toppers or plywood for support.
Pillows are essential items of sleep; they provide neck support and determine your body alignment. A good head pillow makes sure your neck keeps its natural posture. Furthermore, it should be comfortable enough for any sleeping position.
If you prefer sleeping on your back on a firm mattress, then a thin pillow will work for you. A thin pillow makes sure your neck and head are not raised high and are in perfect alignment with your back.
If you often sleep on your side, then a thicker pillow is the perfect choice for you. Make sure it fills in any gaps for maximum support.
Regardless of your sleeping habits or position, make sure you maintain perfect alignment on your spine and waist. Always fill any gaps with extra pillows, extra pillows provide adequate support on every part of your body. Also, check on how you turn in bed, make sure you don’t affect your body alignment, regularly maintain a perfect body posture.
Relieving back pain revolves around making sure your spine, waist, and pelvis are aligned correctly. The tips above will help in eliminating back pains while sleeping. However, if you try them and the condition persists, make sure you seek professional help from your doctor.