Sleep In A Fetal Position
This is another helpful on how to relieve lower back pain while sleeping. You just lie gently on your side and tuck your knees slightly toward your chest and curl in a fetal position. It is important that you switch sides once in a while to prevent possible stiffness and imbalances. This position is highly recommended for those with lower back because of a herniated disk. A herniated disk pushes off the natural cushion out of its normal space, hence, the pain and weakness. When you curl into a position, then you open and relax the space between your vertebrae, providing relief in the process.
Dont Sleep On Your Stomach
Sleeping on the stomach is really the worst sleep position because it puts too much strain on the muscles of your back.
However, if you must sleep in that position, you can support the position more by sleeping with a pillow beneath your pelvis and lower abdomen. And always make sure the pillow is underneath your head and neck, never under your shoulders.
Roll Over The Right Way
It happens: Youve got yourself perfectly positioned and have just drifted off only to be awoken by a jolt of sharp pain in your back when you roll over. Changing positions quickly or with bad form can cause or exacerbate nighttime back pain, according to the University of Rochester Medical Center. They advise: When turning in bed, remember not to twist or bend at the waist but to move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees toward the chest when you roll.
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Reset Your Posture To Improve Backaches
How we sit has a huge impact on our backs. By sitting with poor posture, we are misaligning our spines and putting stress on our muscles in places we didnt intend to. If you sit or stand for extended periods of time that can also be bad news for back pain.
When sitting down, keep your back straight and resist the urge to bend in close to your screen or whatever youre working on. Dont cross your legs either. That will put strain on your spine and cause irritation. Take breaks every hour to walk around and stretch to relieve strain that youll have accumulated from sitting.
Sleep On The Front With Your Head Down
If you sleep on the front with your head facing one side, you may twist your spine and put unnecessary stress on your back, neck, and shoulders. You can prevent this by simply lying with your face down. It’s also a good idea to use a small pillow under your stomach and another one to lift up your forehead.
If you’re unsure of which position is right for you, try several of them. Eventually, you’ll find one that brings you the most comfort and pain relief.
All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.
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Herniated Or Bulging Disc
You have discs all along your spine in between each pair of vertebrae. Each disc is filled with a jelly-like substance that keeps your backbones from grinding against each other when you move.
A herniated disc occurs when one of the discs breaks open. A bulging disc is a similar condition, but instead of breaking open, the disc slips out of place and the inner substance bulges outwards but doesnt rupture. Both conditions may be asymptomatic, or they may cause symptoms like pain, numbness, and weakness.
Herniated and bulging discs affect both the surrounding vertebrae and, often, the nearby nerves. These injuries are most common in the lower back, but they can also occur in the middle and upper back and even in the neck.
On Stomach With Pillow Underneath
Sleeping on your stomach is widely considered the worst sleep position. If you enjoy sleeping face down, there is a way to improve your spines alignment. Just place a slim pillow underneath your hips and stomach, raising your mid-section.
Normally, this position also forces you to sleep with your head turned one way or the other, which is bad for your back. You can alleviate this concern by using a pillow or rolled-up towel under your forehead to give you room to breathe as you sleep face down.
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Searching For Fast Pain Relief Try These Alternatives
Heat packs are another way to ease stiffness from a sore back. Heat increases blood flow to the area, which relaxes your muscle fibers and reduces spasms. There are a variety of ways to provide heat to your back while youre awake.
This heat wrap provides up to 8 hours of warm relief to your back and hips. It can be applied directly to the skin, but if youre over 55, you should apply the wrap over a layer of clothing.
Get soothing heat fast by microwaving this therapy pack. If you want to walk around during the treatment, the strap will keep it in position. The 2-in-1 pack can also be used for cold therapy after being chilled in the freezer.
Relax your muscles using a moist heat pad. The moisture helps prevent your skin from becoming dehydrated. This pad is great for a nice heat treatment before bed.
ReferencesDeardorff, W. W., PhD . . Chronic Pain and Insomnia: Breaking the Cycle. Retrieved from Harvard Health Publishing . Hot or cold for back pain? Retrieved from Marcin, A. . The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More. Retrieved from Rodriguez, D. . Can Switching Your Sleep Position Ease Back Pain? Retrieved from
Side Sleeping In The Fetal Position
Rather than side sleeping straight, curling up with your knees reduces pressure on the spine. If you have a herniated or bulging disc, a condition where the rubbery tissue between the spinal vertebrae slips out of place, sleeping in the fetal position can relieve your symptoms. Curling up opens the space between your vertebrae, reducing the tension on your discs.
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What Is Lumbar Support
The human spine naturally curves in an S shape. The lumbar spine, in the area of your lower back, curves in toward your belly and then back out toward the sacrum. This is supposed to help with proper weight distribution. Because of that, your spine is prone to stress. This can lead to symptoms including numbness, tingling, pain, and weakness.
Thats why its essential to protect your back while you sleep with a mattress that has proper lumbar support. Lumbar support refers to anything that provides extra support to the lower region of your back.
Sleeping on a mattress that’s too soft or sleeping in a particularly stressful position can cause these symptoms to flare. It can even lead to medical conditions like sciatica, other joint pain and nerve pain, and scoliosis.
Best Sleeping Positions For Lower Back Pain
Dr. Nayantara Santhi
Dr. Nayantara Santhi holds an academic position at Northumbria University. After completing her Ph.D. at Northeastern University , she joined the Division of Sleep Medicine at Harvard Medical School as a post-doctoral fellow to research how sleep and circadian rhythmicity influence our cognitive functioning.
By McKenzie HydeCertified Sleep Coach
Lower back pain and poor sleep have a two-way relationship, meaning one intensifies the other. Back pain makes it difficult to get comfortable in bed, resulting in poor sleep and
Lower back pain and poor sleep have a two-way relationship, meaning one intensifies the other. Back pain makes it difficult to get comfortable in bed, resulting in poor sleep and reduced muscle recovery, and thereby causing more back pain.
Lower back pain is commonly caused by health conditions such as arthritis or herniated discs, muscle strains due to bad posture, improper lifting, and a poor sleeping position. Lets take a closer look at the best sleeping positions for lower back pain.
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Sleeping On The Front With Pillow Under The Stomach
Lying on the front of the body is usually considered the worst sleeping posture. However, for those who struggle to sleep in another position, placing a slim pillow underneath the stomach and hips can help improve spinal alignment.
Sleeping on the front may also benefit people with a herniated disc or a degenerative disc disease.
To adopt this sleeping position, a person should:
Change Your Sleeping Position
When it comes to managing back pain at night, not all sleeping positions are created equal. For example, sleeping on your stomach forces your neck to rest in unnatural positions, straining your back.
The Cleveland Clinic offers this guide to evaluate your sleeping position and to figure out whether it might be necessary for you to try some new ones. Our earlier post also discusses at length how certain sleeping positions can cause back pain and which ones may be better for you.
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How Pillows Can Help With Lumbar Support
The right mattress is only part of the lumbar support equation your choice of pillow can affect how your back feels as well. The best pillow for your lower spine depends on your sleep position.
- If youre a back sleeper: We suggest placing a small memory foam pillow under your knees to take pressure off your spine and sciatic nerve. Use a standard-size pillow under your head to allow your spine to stay in its natural curvature and remain in a neutral position.
- If youre a side sleeper: Opt for a thicker pillow to maintain your head and neck in a neutral position. Hold a body pillow in front of you while you sleep on your side for shoulder support and a pillow between your knees to keep your hips level.
- If youre a stomach sleeper: Its best to train yourself to snooze in a different position since this ones bad for your lower and upper back. In the meantime, try placing a flat pillow under your stomach and hips to slightly elevate your pelvis to take some pressure off your lower back and coccyx.
Alternate Sides If Youre A Side Sleeper
Some evidence suggests that habitually sleeping on one side on an ill-fitting mattress may contribute to muscle imbalance and pain. Always sleeping on the same side suspends the middle of your body between your hips and shoulders, the broadest parts of the trunk. Place a pillow between your knees as shown below to keep hips, pelvis and spine aligned.
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Check Out Saatva’s Products To Help With Lumbar Support
After learning about the best sleeping tips to help with lumbar support, you may be in the market for a new mattress, pillows, or other bed accessories.
Saatva has a high-quality and comfortable range of products perfect for lumbar support. Check out our wide selection of supportive mattresses and comfortable pillows that can help with lumbar support.
You can also take our online mattress quiz to see exactly which of our bestselling mattresses is right for you. Take advantage of our 180-night sleep trial and our industry-leading warranty to ensure your new mattress is perfect for you.
Sleep Tips For Back Pain Relief
Your mattress isnt the only factor in relieving back pain while you sleep. How you sleep matters, too. Your sleeping position, sleep quality, and more can make a difference in back pain when you wake up. Consider these tips for improving the way you sleep:
Call any of our offices located in , , or today to find out if chiropractic adjustments can help you wake up pain-free!
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Sleeping On The Side With A Pillow Between The Knees
Although lying on the side is a popular and comfortable sleeping position, it can pull the spine out of position. This can strain the lower back.
Correcting this is easy. Anyone who sleeps on their side can simply place a firm pillow between their knees. This raises the upper leg, which restores the natural alignment of the hips, pelvis, and spine.
To adopt this sleeping position, a person should:
People who habitually turn to sleep on their front may also want to try hugging a large pillow against their chest and stomach to aid sleep and keep their back aligned.
Does Laying On The Hard Floor Help Lower Back Pain
Some people find laying on the floor supports their back and keeps their spine neutral, but this doesnt work for everyone. The floor is too solid for side sleepers, but it might be okay for some back and stomach sleepers. If youre planning on sleeping on the floor, still use pillows so your head and neck are supported.
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Pillows For Side Sleepers
This position often helps with pain from osteoarthritis, spinal stenosis, or a foraminal herniated disc. Avoid always sleeping on the same side to prevent muscle imbalance or even scoliosis. One exception is pregnancy when sleeping on your left side is best. This keeps the baby from putting pressure on your liver.
You should sleep in the fetal position to open the spaces between the vertebrae. This extra space relieves pressure on the spinal discs. Use these pillows to ease your back pain.
One option for a pillow to use between your knees is a Tear Drop Pillow. The supportive pillow is long enough for use as a leg spacer.
Its important to support your neck when sleeping. Side sleepers can benefit from a pillow with cervical support rolls to fill the space between the neck and the bed.
Consider adding another pillow if theres a gap between your waist and the mattress.
What Type Of Mattress Is Best For People With Low Back Pain
If you are like most people, you spend roughly one-third of your life in bed. So it’s worth taking a few minutes to think about whether your mattress is giving you, and your back, the support you need.
There hasn’t been a great deal of research on this topic, yet a few studies offer some guidance. In the past, doctors often recommended very firm mattresses. But in one study, in which 313 people slept on a medium-firm or firm mattress for three months, those with the medium-firm mattresses reported less pain when lying in bed as well as less pain-related disability compared with those with the firm mattresses. Another report, based on a waiting-room survey of 268 patients with low back pain, found that people who slept on orthopedic mattresses had the poorest sleep quality, while there was no difference in sleep quality between medium and firm mattresses.
While a softer mattress that conforms to your body’s natural curves may help your joints align favorably, you might also sink in so deeply that your joints twist and become painful during the night.
One way to find your dream mattress is to try out different ones. If you spend a night at a hotel or in someone else’s house, make note of how you feel after sleeping on the “new” bed. You can also try putting a plywood board under your current mattress or sleep for a few nights with your mattress on the floor .
For more on healing your aching back, buyLow Back Pain by Harvard Medical School.
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Choose Sleep Positions That Support Pain Relief
How you sleep plays an important role in managing back pain, as certain positions place more strain on the back than others. Generally, back sleeping and supported side sleeping are regarded as most ergonomic, while stomach sleeping tends to be most associated with pain. Whichever position you prefer, here are tips for staying comfortable.
Side Sleepers
Side sleeping is the most common position, especially among women. While it can place some strain on the body, ensuring your hips and shoulders are supported can make it comfortable.
Ideally, side sleepers should bend both knees in slightly and place a small pillow between their legs to prevent hips from twisting and placing stress on the back. If your legs are too straight, this can exaggerate the curve of your lower back, but if your legs are drawn in too tightly, your back may round and both can cause pain. Getting the best mattress for side sleepers is also important to consider for comfort and support.
Your neck pillow should be the right height to keep your neck and spine straight and even, generally higher than pillows needed for back sleepers. Your chin shouldnt be drawn in to your chest or leaned too far back. Think natural standing position.
Conditions that may see more relief from proper side sleeping include osteoarthritis, spinal stenosis and foraminal herniated disc, as the position can reduce pressure on spinal joints.
Back Sleepers
Stomach Sleepers
Pillows For Reclined Sleepers
If you sleep best in your recliner, you should try sleeping in a reclined position. This position might help you if your back pain feels worse when standing and best when bending forward. An adjustable bed allows you to customize the angle of support, but these can be pricey. For a cheaper solution and to check if this is the best position for you, try a bed wedge.
This bed wedge folds into a block making it easy to transport. If you have isthmic spondylolisthesis, a wedge can help reduce pain.
Great for a reclined position! This pillow can be used as a wedge or for various other positions because of its unique design.
Your sleep position shouldnt cause back pain. Get some relief by using these pillows for proper alignment.
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