Tips To Reduce Sleep Ing Positions For Lower Back Pain


The Global Burden of Disease study named lower back pain the leading cause of disability across the globe.

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What’s even more interesting is that most back pain isn’t caused by serious medical conditions, lượt thích cancer or arthritis. Instead, it’s often brought on by căng thẳng or strain from bad posture, awkward sleeping positions, and other lifestyle habits.

Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can vày to get a better night’s rest.

1. Sleep on your side with a pillow between your knees

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If lying flat on your back feels uncomfortable, try shifting over to lớn your side:

Allow your right or left shoulder lớn make liên hệ with the mattress, along with the rest of that side of your body.Place a pillow between your knees.If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.

Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues lượt thích muscle imbalance & even scoliosis.

How does this position help? Sleeping on your side alone won’t make you feel better. It’s using the pillow between your knees that’s the trick. The pillow will keep your hips, pelvis, and spine in better alignment.

2. Sleep on your side in the fetal position

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If you have a herniated disc, you may want khổng lồ try sleeping on your side curled in a fetal position:

Lay on your back và then roll over gently onto your side.Tuck your knees toward your chest & gently curl your torso toward your knees.Remember to lớn switch sides from time to time to prevent any imbalances.

How does this position help? Your discs are soft cushions between the vertebrae in your spine. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, & more. Curling your torso into a fetal position opens the space between vertebrae.

3. Sleep on your stomach with a pillow under your abdomen
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You may have heard that sleeping on your stomach is actually bad for back pain. This is partly true because it may showroom stress to your neck.

But if you find yourself resting on your stomach, you don’t have to lớn force another position. Instead:

Place a pillow under your pelvis và lower abdomen lớn relieve some of the pressure off your back.Depending on how this position feels, you may or may not choose lớn use a pillow under your head.

How does this position help? People who have degenerative disc disease may benefit most from stomach sleeping with a pillow. It can relieve any căng thẳng that is placed on the space between your discs.

4. Sleep on your back with a pillow under your knees

For some people, sleeping on their back may be the best position lớn relieve back pain:

Lay flat on your back.Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works khổng lồ keep that curve in your lower back.You may also place a small, rolled up towel under the small of your back for added support.

How does this position help? When you sleep on your back, your weight is evenly distributed and spread across the widest area of your body. As a result, you place less strain on your pressure points. You’re also able to lớn get better alignment of your spine và your internal organs.

5. Sleep on your back in a reclined position
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Do you feel most comfortable snoozing in a recliner? Although sleeping in a chair may not be the best choice for back pain, this position can be beneficial if you have isthmic spondylolisthesis.

Consider investing in an adjustable bed so you can sleep this way with the best alignment & support.

How does this position help? Isthmic spondylolisthesis is a condition where a vertebra slips over the one below it. Reclining may be beneficial for your back because it creates an angle between your thighs and trunk. This angle helps khổng lồ reduce the pressure on your spine.

Remember: Alignment is key

No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, và hips.

You may notice gaps between your toàn thân and the bed that strain your muscles and spine. You can reduce this bức xúc by using pillows to fill the gaps.

Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body toàn thân together, keeping your core tight & pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.

What to look for in a pillow

Your pillow should cradle your head & neck and help to support the upper portion of your spine.

If you sleep on your back, your pillow should completely fill the space between your neck & the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body toàn thân in this position.

Whatever you do, don’t place your pillow under your shoulders.

For back sleepers: You may bởi best with thinner pillows and those that have extra padding in the bottom to tư vấn the neck.

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Memory foam is a good material that molds specifically khổng lồ your own neck.

A water pillow is another option that gives firm, all-over support.

For stomach sleepers: You should aim lớn use the thinnest pillow possible or no pillow at all. In fact, you may try sleeping on your side while holding a body pillow. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body.

For side sleepers: You may want to look for a firm pillow. Better yet, try lớn find one that has an extra-wide gusset that will help with the space between your ear và shoulder. And don’t forget to place a firm pillow between your knees. You may even substitute a rolled towel.

While you’re at it, remember to lớn change your pillow every 18 months or so. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold và dust mites.

Shop all pillows for back pain in our sleep shop.

What khổng lồ look for in a mattress

Your mattress matters too.

Doctors used khổng lồ recommend very firm orthopedic mattresses to lớn people with lower back pain. But don’t go out và buy one just yet. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep.

That said, a mattress that’s too soft won’t help very much with alignment.

If you have the funds to lớn buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. You may also improve the innerspring mattress you already own by adding a memory foam mattress topper.

It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. Some companies let you demo out a mattress over a set period of time và then return it if it’s not for you.

Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. You can even place your mattress on the floor to lớn see if lessening the movement of the springs helps with your pain.

Shop all mattresses for back pain in our sleep shop.

Other sleep hygiene tips

Here are some other ideas for how you can get better rest at night and reduce your back pain:

Put yourself on a sleep schedule. It may be hard khổng lồ resist sleeping in if you toss and turn all night. Still, setting regular bedtimes và wake times can help your body fall into a more natural sleeping pattern. Aim khổng lồ get around eight hours of sleep per night.

Having trouble with a sleep schedule? Try following a nightly routine. Start this routine about 30 to lớn 60 minutes before your mix bedtime. Choose two soothing activities that help put your mind into a relaxing space.

Ideas include taking a bath, doing some gentle yoga, & engaging in quiet hobbies lượt thích reading or knitting.

Skip caffeinated drinks lượt thích coffee & other stimulants. If you just have to lớn drink a cup, finish your last one before noon.

Save hard exercise for the morning or early afternoon hours. Doing anything too rigorous before bed may raise your adrenaline levels & even your body temperature. These two factors make it even harder khổng lồ sleep.

If you don’t already have a primary care doctor, the FindCare tool can help you find a physician in your area.

For pain relief

Use an ice or a cold gel pack before hopping into bed. It may help reduce inflammation in your back and relieve pain. Apply the cold pack lớn your back for 15 to 20 minutes before sleep.