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How To Sleep On Stomach With Lower Back Pain

Avoiding Common Stomach Ache Triggers

How to Sleep PAIN-FREE With Back Pain & Sciatica
  • 1Don’t eat foods that might upset your stomach, especially before bed. Try not to consume foods that are high in fat, acidic or spicy foods, carbonated beverages, or foods that produce a lot of gas. If you’re having frequent stomach pains, you might want to reduce these foods from your entire diet. However, you should especially limit them within 3-4 hours of bed so you can sleep well.
  • Gas-producing foods might include broccoli, beans, onions, cabbage, apples, and foods that are high in fiber. Dairy and sugar substitutes may lead to gas as well.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Acidic foods including tomatoes, citrus fruits, and coffee can all lead to heartburn. Peppermint, chocolate, and garlic may also lead to indigestion.XResearch source
  • Try taking a digestive enzyme before you eat if you have food thatâs harder to digest.
  • 2Avoid taking aspirin or NSAIDS before bed. Aspirin and anti-inflammatory drugs like ibuprofen and acetaminophen can irritate the lining of your stomach. To avoid this, try not to take them within 3-4 hours of bed if you can avoid it.XTrustworthy SourceJohns Hopkins MedicineOfficial resource database of the world-leading Johns Hopkins HospitalGo to source
  • If your doctor has prescribed these medications, discuss whether you should take them with a meal or earlier in the day to avoid night-time stomach pain.
  • Dont Force Yourself To Sleep

    Still cant sleep? Dont just lie in bed and let your anxiety mount. Instead, get up and go do something that wont be too stimulating in another room until you feel drowsy.

    Lying in bed forcing yourself to get to sleep makes things worse, says Molin. Changing this one routine can help your chances of sleeping more consistently through the night, even with ongoing back pain.

    How Sleeping Affects Your Spinal Health

    Getting a good nights rest is detrimental not only to our spinal health, but rather to our overall wellbeing. That being said, poor sleep can have a negative impact on our quality of life as well as our spine, leading to various symptoms and issues for the latter.

    In a large number of cases, poor sleep and a bad sleeping position tend to go hand in hand. As a result of this, many people may experience soreness and stiffness along with the pain.

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    Nd Position Sleeping On The Side:

    • This is another great sleeping position for your low back. The reason is because it keeps your spine at a neutral position.
    • For the head: When lying on your side, use a thicker pillow so that your head and neck are positioned in the middle of your shoulders.
    • For the lower body: Use a pillow in between your knees in order to maintain proper alignment of the hips, so that they dont sink down.

    On The Front With The Face Down

    Pin on Lower Back Pain

    Sleeping on the front is generally unhealthy when a person turns their head to the side, twisting the spine and placing additional stress on the neck, shoulders, and back.

    To avoid this, try lying face down. To do so comfortably:

  • Get into bed and carefully roll onto the stomach.
  • Place a slim pillow beneath the abdomen and hips.
  • Position a pillow or a rolled-up towel under the forehead to create enough breathing space between the mouth and mattress.
  • Also Check: What Causes Headaches In The Lower Back Of Your Head

    Lifestyle Modifications To Help With Lower Back Pain

    Lower back pain after sleeping is the result of long-term habits. While you can replace your pillows and mattress as you can, these will be useless if you dont feel relief. Besides sleeping in more comfortable positions, you can also make a few changes to your lifestyle to encourage healing and pain relief.

    On Your Stomach With A Pillow Under Your Pelvis

    Sleeping on your stomach has a bad rap when it comes to back pain. It can cause excessive curving of your spine, Dr. Womack says. But, he adds, this position is doable if you place a pillow underneath your pelvis . You can even skip the pillow under your head if youre comfortable with it, to further keep things in alignment.

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    Sleeping Positions That Cause Back Pain

    That is why, unfortunately, there are bad news for stomach sleepers, as sleeping on your stomach accentuates the curve of your spine, with your lower back and neck pointing upward, while the mid back is bent down.

    Sleeping in this position may lead not only to back pain, but also neck pain and sleep disturbances as it is oftentimes difficult to breathe while in this position.

    Listen To Soothing Audio

    3 Sleeping Positions for Less Lower Back Pain and Neck Pain at Night

    When your lights go out and your head hits the pillow, almost all of the stimuli that have held your attention during the day dissipate, and you tend to focus more on your back pain. As you pay more attention to your back pain, your anxiety can start to risewhich in turn often makes it harder to fall asleep.

    The practice of listening to various forms of soothing audio can relieve both your anxiety and your experience of back pain by redirecting your focus away from your symptoms. Several nighttime audio options you can try include:

    • Classical music
    • Audio books intended for children
    • Relaxation podcasts

    Regardless of what kind of audio you choose to play, make sure it is free of harsh sounds or intense plot lines.

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    Falling Asleep On The Sofa

    Long day? Its easy to get a little comfortable on the sofa after work and find yourself drifting off.

    Falling asleep on the sofa is tempting! And its common to wake with a crick in your neck due to poor sleeping posture, says Sammy.

    The best sleep position, when lying on your side, involves being supported in accordance with the natural curve to help ensure good spine alignment.

    A flatter pillow can help with this. Try placing a pillow between your legs or under your knees .

    What Is The Best Sleeping Position For Back Pain

    The optimal sleeping position is on your back. The most effective position for preventing back discomfort is resting flat on your back. Despite this, many individuals find it to be the most difficult approach to achieving deep sleep. Place one pillow under your head or neck and another under your knees for maximum spine alignment.

    Read Also: How To Relieve Middle Back Pain

    St Position Sleeping On The Back:

    • Sleeping on your back is the best sleeping posture because it helps distribute weight evenly across the body and keeps proper alignment of your head, shoulders and hips.
    • For the head: Use a thinner pillow to make sure your head doesnt protrude forward which can contribute to forward neck posture.
    • For the lower body: Use a pillow under your knees, to avoid your low back from hyperextension, which can contribute to Anterior pelvic tilt.

    The Best Sleeping Positions

    The Best Sleeping Position for Lower Back Pain

    Certain positions can place unnecessary strain on the neck, hips, and back, worsening, or even causing, back pain.

    It is important to maintain the natural curve of the spine when lying in bed. To do this, make sure that the head, shoulders, and hips are aligned and that the back is properly supported. Sleeping on the back may help achieve this.

    However, many people find that sleeping on their backs is uncomfortable or leads to snoring. Luckily, several other positions may also help improve the quality of sleep and reduce back pain.

    Anyone with lower back pain might try the following sleeping positions:

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    The Best Sleeping Position For Your Back Pain

    Eight out of ten people suffer from back pain. Back pain is one of the most common health issues encountered worldwide and is also a primary reason people visit doctors. However, back pain is not a trivial matter if it is a long-term condition, your regular life will become painstaking and highly affect your sleep. The only solution is to know the best sleeping position for lower back pain to ease it. This article explains how you can modify your sleeping posture to relieve lower back pain.

    On The Front With A Pillow Under The Stomach

    This is generally considered the least healthy sleeping position but for people who struggle to sleep any other way, placing a slim pillow beneath the stomach and hips can help improve spinal alignment.

    Also, sleeping on the front may actually benefit anyone with a herniated disk or degenerative disk disease.

    To get comfortable in this position:

  • Get into bed and carefully roll onto the stomach.
  • Place a slim pillow beneath the abdomen and hips.
  • Use a flat pillow for the head, or consider sleeping without one.
  • Read Also: How To Relieve A Pinched Nerve In Your Lower Back

    The Best Sleeping Position For Low Back Pain

    Lower back pain can leave you tossing and turning. We usually do not judge much on our patients sleeping positions as it is difficult to ask them to control and change their positions immediately. But a good sleeping position could help you to get better sleep at night if the pain is acute. This article will reveal the best and worst sleeping positions for low back pain.

    Takeaway: Prioritize Your Comfort And Sleep

    Proper Sleeping Posture for Back Pain | Back, Side, and Stomach Sleeping

    Often sleep deprivation is a sign that pain may get worse. And since sleep debt takes a long time to recover from, youll want to start making tweaks to your sleep hygiene and bedtime routine ASAP. Whether thats trying new sleep positions or engaging in nighttime self care, your efforts should focus on maximizing comfort and relaxation before sleep. This could also mean giving your bedroom a small makeover that noise and light are blocked from waking you up at night.

    Its the small steps that help you feel more fully restored overnight.

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    What To Look For In A Mattress

    Your mattress matters too.

    Doctors used to recommend very firm orthopedic mattresses to people with lower back pain. But dont go out and buy one just yet. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep.

    That said, a mattress thats too soft wont help very much with alignment.

    If you have the funds to 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 test out a mattress over a set period of time and then return it if its 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 see if lessening the movement of the springs helps with your pain.

    Adjust Your Pillows And Mattress

    A single pillow for your head might not cut it when trying to sleep better with lower back pain. Stock up on a few pillows of different thicknesses, shapes, and sizes like bolsters and U-shaped puffs to fill in any spaces between your body and the mattress, per the University of Rochester Medical Center. This extra support helps keep your spine neutral, offering pain relief.

    Your mattress choice can also make a difference in how well you sleep with lower back pain. A medium-firm mattress can help prevent back pain by reducing curvature in your spine, according to the American Chiropractic Association. If replacing your mattress isnt an option right now, adding a foam mattress topper to your bed could also do the trick.

    Also Check: Is Memory Foam Best For Back Pain

    Can A Mattress Cause Back Pain

    Sleeping on the wrong mattress can exacerbate an existing back injury or even introduce new aches and pains. Thus, it’s important to know how to choose the right mattress for your preferences and body type.

    “The best type of mattress depends on the persons size, shape, and sleeping preference,” says Dr. Kevin Lees , a former chiropractor in-clinic with over 20 years of experience who currently serves as Manager of Auditing and Quality for The Joint Chiropractic .

    “Mattresses need to be supportive when lying down there should not be any space from the persons body to the mattress. It should also hold the person in a natural position, avoiding any twisting or bending,” explains Dr. Lees.

    To best achieve that, consider a memory foam mattress that’ll contour to the shape of your body, relieving any pressure in your spine and joints. Memory foam will also adapt to any movements you make whilst sleeping so no matter how you lay, you’ll still be ‘hugged’ by the mattress.

    However, memory foam is notorious for retaining heat, although there are full-foam beds that use specialized foams infused with gel, charcoal, or other cooling properties. A hybrid mattress blends the softness of foam with the support of innersprings perfect for quelling back pain. Hybrids also tend to sleep cooler since the springs generate better airflow than cooling foam alone, which makes them better suited for chronically hot sleepers.

    Soothing Activities To Relax Your Mind

    4 Best Mattresses for Stomach Sleepers

    Select a relaxing activity to change your Mind to relax mode. Hear some mind relaxation music or nature sounds according to your wish.

    Try ASMR sounds to relax your Mind effectively during night time.

    Read any Novels or storybooks that you like most. But try to avoid serious topic books that affect your Mind.

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    Why Does My Lower Back Hurt When I Sleep

    Just like with everyday back pain, its not always clear what causes back pain at night. Back discomfort can be caused by any of the following, among other things: Problems with the way the spine moves or with other parts of the body. Additionally, disk degeneration can also cause back pain at night.

    Know The Best Sleeping Positions

    First and foremost, figuring out the best sleeping position will ease your back pain and result in more comfortable and restful sleep. Five different sleeping positions have been proven to relieve back pain.

    The first is sleeping on your side with a pillow between your knees. Most people sleep in this position when they find sleeping on their backs too painful. This position is most beneficial, not just by sleeping on your side. It is the pillow between the knees that brings the most advantages. The pillow keeps your hips, spine, and pelvis aligned to create more comfort while you sleep.

    The second is when you sleep on your side in a fetal position. This position may be the best option if you suffer from a herniated disc. These happen when part of a disc pushes out of its normal space, which in turn causes a lot of nerve pain and weakness. When you move into the fetal position and curl your torso, it opens up space between your vertebrae, alleviating the pain.

    The third position is sleeping on your stomach with a pillow underneath your abdomen. This may seem confusing since many doctors and specialists say that sleeping on your stomach is bad for your back, but this is only partially true since it does cause harm to your neck. But if you are suffering from degenerative disc disease, this position may be the most beneficial. This is because the stress between your discs is relieved while in this position.

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    Sleep In A Fetal Position

    Sleeping on our side curled in a fetal position is the best option for a herniated disc.

    1. Lay on your back and roll towards the left or right side.

    2. Bend your knees towards your chest and curl towards your knees.

    Dont forget to turn the other side from time to time to prevent more stress over one side.

    Sleep With Pillow Under Stomach

    Are You a Stomach Sleeper?

    Sleeping on your stomach is not recommended for backache because it adds more strain on your neck region.

    But you like to sleep on your stomach, and there is a trick to make it easy and comfortable.

    1. Lay on your front with the stomach.

    2. Place a pillow under your lower abdomen to avoid more pressure on your back.

    You dont need Pillow under your head for this Position. If you need Pillow, then use a thinner one.

    Recommended Reading: What Can Cause The Lower Back Pain

    It No Longer Provides The Support You Need

    On average, the lifespan of a mattress is between seven and 10 years and can even last longer depending on how well you care for and clean your mattress. A mattress that’s well beyond its glory days can wreak havoc on your back and joints due to sagging and a gradual loss of firmness that comes with nightly use.

    Obvious signs of wear and tear are clear indicators that it’s time to buy a new mattress. These include dips and indents, yellowing fabric, and sagging along the perimeter. Investing in one of the best mattress protectors can prolong the lifespan of your bed by safeguarding it from spills, bed bugs, and allergens.

    Moreover, there’s the possibility that your sleep needs have changed for instance, you’ve developed a health issue or now share a bed with a restless partner. The integrity of the mattress may still be sound, but if it can’t somehow adapt to your new sleep habits or the level of support you require, you’ll need to make a change, whether that’s adding a mattress topper or buying a new bed altogether.


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