Placing Pillow Under Knees While Sleeping On Your Back
If you tend to sleep on the back changing the position may seem difficult for you .
Sleeping on the back evenly distributes your weight and placing a pillow under your knees prevents you from putting too much stress on your spine.
This way, you can sleep on the back just the way you like it, but the lower back area wont suffer. Simply lie down and place a pillow under your knees. Using a small pillow isnt the most practical idea because your legs will feel uncomfortable.
Best Sleeping Position To Cure Back Pain Instantly
Posted onAuthorC Alvin
Best sleep position to instantly relieve back pain. Daily sleeping in this position will provide proper support to your back and prevent discomfort. Please share the video with friends and family too. We aim to promote wellbeing and make this world a better place to live in. Thank you!
For more videos, visit:
Sleeping With A Pillow Under The Stomach
Lying on the front facing of the body is normally seen as the most ridiculously horrendous sleeping position. However, the people who fight to lay down for rest in another position can set a dainty and comfortable cushion under the stomach and hips which can assist with advancing spinal situating.
Nodding off on the front side is additionally benefited for individuals with a herniated circle or a degenerative plate issue. As the tension on the posterior has been taken out, the circles will not be harmed at that point.
For taking up with this position all you should do is:
- Get into bed and move on to your front.
- Spot a thin pillow underneath the stomach area and hips to raise the waist.
- Utilize a smooth pillow for the head or think about dozing without one.
You May Like: Aleve And Back Pain
Side Sleeping: A Solid Runner
Side sleeping with your legs straight is the second-best position for avoiding back and neck pain. Its also a good position for snorers or anyone with sleep apnea because it keeps your airways open. If you can, stretch your legs out straight and tuck a pillow between your knees to keep your spine in a neutral alignment.
Another type of side sleeping with your legs bent upwards is less ideal for your back. Known as the fetal position, it may be the most popular sleep style, but it promotes an uneven distribution of weight that can cause back pain and sore joints. Try straightening your body into a relaxed position by untucking your chin and adjusting your knees. If youre pregnant, its a comfortable way to take the weight from your back.
Sleeping In A Reclined Position On Your Back
People with isthmic spondylolisthesis can benefit a lot from their lower back pain by sleeping in a recline position. You may also get relief from resting in a reclined chair. When the body is in a reclined position there is a natural space created between the thighs and trunks. This posture exerts minimal pressure and strain on the spine.
You can also think of investing in an adjustable bed that can be positioned to a reclined chair.
Visit âBackfitpro
Don’t Miss: Will Aleve Help Back Pain
On The Back With Knee Support
Lying on the back evenly distributes the bodys weight, helping to minimize pressure and ensure a good alignment of the head, neck, and spine.
Placing a small pillow under the knees may provide additional support and help maintain the natural curve of the spine.
To get comfortable in this position:
Sleeping On Your Back With A Pillow Under Your Knees
Is sleeping on your back good? For most people, absolutely. Lying on your back is one of the best sleeping positions for a healthy spine providing all curves are appropriately supported. When we lie on our back in a neutral position, it evenly distributes our weight across the full length of our bodys surface. Sleeping on our back with a supportive pillow also keeps our head, neck and spine in a neutral position and in a good sleeping posture.
If lying flat on your back is creating added pressure on your back, try placing a pillow under your knees. Elevating your knees slightly will take the strain off your lower back, as it helps to flatten out your lumbar curve and open up the spaces between your spinal column. However, be careful because reducing a natural curve can cause its own issues.
If you dont move much in your sleep, you can try placing a small rolled-up towel under the small of your back to add more support.
You May Like: Aleve Or Ibuprofen For Back Pain
Do Find The Best Mattress And Pillows For Your Back
Much like sleeping positions, there is not one true type of mattress or pillow that will work for everyone with lower back pain. Some people have great results from a firmer mattress while others need something a little softer to alleviate pain. Research on firm versus soft mattresses is inconclusive, however, a middle-of-the road firmness seems to work best.
Now, we all know mattresses and high-quality pillows arent exactly cheap! So dont be afraid to experiment with different ones before making a purchase. The goal to to ensure theyll help alleviate your pain each night:
How long youve had your mattress? If its been over eight years, it might be time to do some mattress shopping. Although mattresses can last a while, their materials do break down over time and lose those qualities that help support a healthy sleep position.
Look for pillows that can support sleeping on the back and on the side . There are specialized pillows that are suitable for both positions. Remember that generally you need a thinner pillow when lying on the back, and thicker pillow when lying on the side.
Look for a foam or innerspring mattress. You can even double down and add a foam mattress topper onto your innerspring mattress.
Some manufacturers offer in-home trials for mattresses so you can try them out first.
Which Positions Work Best
It is important to keep in mind that if your back pain continues for more than a few months, you should see a doctor to diagnose what is causing the back pain. However, there are ways to position your body at night that can help reduce or even eliminate the pain.
You may have discovered by trial and error that when you have your upper legs drawn upwards towards your body while lying down, your back is more comfortable. This position reduces the amount of strain on your lumbar region, the area on your back below your ribs that is what we refer to as the lower back. As a result, sleeping positions that allow you to keep your legs tucked in this way have been shown to reduce lower back pain.2
In practice, this means there are basically two options. One is to sleep on your side with your knees up in front of you. The other is to sleep on your back with your legs supported by a pillow, so that your hips are rotated forward just like you were on your side.
Sleeping face down, or prone, does not provide a way for you to tuck your legs and rotate your hips, and as a result is not good for lower back pain. But if you must sleep on your stomach, the best way to do this is to place a pillow under your hips and try sleeping without a pillow under your head.
Don’t Miss: Does Motrin Help With Back Pain
How To Fall Asleep When Your Back Hurts
Here are a few more extremely helpful ways to avoid lower back pain when sleeping :
1. An Infrared Heating Pad
One of the best ways to fall asleep fast and without pain is to place an infrared heating pad under your lower back, with a timer set for 30 45 minutes.
The infrared heating pad is a science-backed and drug-free pain relieving tool, that I wish everyone had in their home.
Infrared heat, invisible red light, penetrates deep into your skin, all the way to your muscles, nerves, and bones without feeling too hot in the process.
It boosts your blood circulation in your back, bringing pain-relieving and healing agents to the area and quickly relieves back pain for up to 6 hours .
Rolling your back on a trigger point foam rollerfor a few minutes before bed, or using an electric percussion back massager can be a huge help and a wonderful preventative for lower back pain.
Plus, it speeds up healing from muscle and nerve injuries, through boosting blood circulation.
3. Low Back Home Traction
Back traction is considered one of the best natural treatments for back pain, especially if nerves and discs are involved.
Home spinal decompression is easy and relatively low-cost while providing almost instant relief for lumbar pain.
See my post about how to do low back traction at home and possibly curing your back pain for good.
4. Lifestyle Changes
To fall asleep fast and pain-free, follow these simple guidelines before you go to sleep:
Sleeping On The Back:
Sleeping on your back is the best sleeping posture because it helps distribute weight evenly across the body, keeps the alignment of your internal organs in check, and reduces the amount of pressure points that you might experience from side sleeping. Tip: use a thinner pillow to make sure your head doesnt protrude forward which can contribute to forward neck posture.
Don’t Miss: Aleve Or Advil For Back Pain
Upgrade Your Mattress And Pillows
If your mattress and pillows are old and sagging, theyre likely causing or worsening your lower back pain. We recommend memory foam, latex, or hybrid mattresses for lower back pain because they relieve pressure points and support your spine. Choose a mattress firmness suited for your sleeping position and size for optimal pain relief.
Firm mattresses work best for stomach sleepers and larger individuals because they dont sink very far. Back and combination sleepers typically prefer medium to medium-firm mattresses for their adequate blend of cushioning and support. If youre a side sleeper or lightweight, a medium to medium-soft mattress cradles your wider body parts without causing you to sink or develop pressure points.
If youre not in the market for a new mattress, use a mattress topper. Toppers are available in both soft and firm comfort levels to suit any sleeping position. Search for at least a 2 to 4-inch topper made of latex or memory foam.
With any sleeping position, use a pillow to fill the space between your head and the mattress and keep your head in line with your spine. Too thin or thick of a pillow overextends your neck and leaves it stiff and sore. Opt for memory foam or latex pillows because they closely conform to your head and neck, relieve tension, and provide excellent support.
Best Positions For Back Pain
Good posture isnt just important when youre standing or sitting, says Dr. Bang. Its also key when youre lying down.
Aligning your head, shoulders and hips puts your body in a neutral posture that eases stress. Your goal should be to find a position that maintains and supports the natural curves in your back and neck.
Heres how.
Sleeping on your side
The side sleeping position is the most popular and its loaded with opportunities to get your body out of line. Dr. Bang offers these tips to get it right.
- Switching sides can help reduce the chance of imbalances developing.
Sleeping on your back
If you sleep on your back, consider slipping a small pillow under your knees, says Dr. Bang. This little lift works well with your spines natural curve and helps take some pressure off of your back.
For your pillow, look for a height that keeps your head in a neutral position to reduce strain on your neck. A pillow thats too low will send your jaw pointing toward the ceiling too high, and your jaw aims toward your chest.
Avoid sleeping on your stomach
Lying face down on your bed can put you in an awkward position for long periods of time, putting pressure on your neck and lower back. If people come in with pain and they know its related to sleep, its usually stomach sleeping thats the culprit, says Dr. Bang.
You May Like: Will Naproxen Help Back Pain
Sleeping On A Leaned Back Position
Sleeping in a leaned back position may help to lower back pain, especially in individuals with isthmic spondylolisthesis.
If noteworthy alleviation is found from resting in a leaned back seat, it might be best to put resources into a movable bed that can be situated likewise.
In the event that the body is reclined while dozing, inherent limit is being made between the storage compartment and thighs. Exactly when this happens, the spine cant be influenced to weight and there will not be focusing on any more.
Lower back torture, despite the fact that isnt hurtful as a general rule, can even presently make interferences your ordinary rest quality. It can awaken you in the focal point of your rest, or it can cause horrendous suffering after you awaken.
Sleeping On The Side Pillows Between The Knees
Sleeping on the side can be good for some people, while for others it can create problems with shoulders and neck. However, if done correctly, sleeping on the side can help deal with all kinds of pain, especially lower back pain.
To keep the spine and back aligned, it is important to place a pillow between the knees. This helps the back create a natural alignment to remain pain-free. You can also place a rolled-up towel under the neck to fill the neck curve, and a pillow under the arms to relieve the pressure from the shoulders.
Read More: The Best Sleeping Positions For Shoulder Pain
Don’t Miss: How Does A Diuretic Help Back Pain
Change Your Sleeping Surface
If you’reexperiencing back pain while sleeping it is possible that your sleeping surfacemay be too firm or too soft. If your mattress is too soft, it won’t provideenough support for your body to maintain its natural alignment and can createextra stress or pain. If your mattress is too hard, it can be painful atcontact points like your hips, knees and shoulders. Adding a mattress topper orpurchasing a mattress with the right amount of support may help address backand hip pain.
Wrong Sleeping Positions For Back Pain
Sleeping on your stomach is the worst position for your spine because it flattens the natural curvature of your spine, putting the most strain on the muscles and joints.
In addition to causing neck and upper back pain, sleeping on your stomach compels you to turn your neck.
Therefore, there can be an increase or worsen conditions of lower back pain when lying on the stomach.
Also Check: Does Aleve Help Back Pain
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.
Placing A Pillow Under Stomach
Do you prefer sleeping on your stomach? With this simple trick, you dont have to give up your favorite position.
In fact, individuals with degenerative disc disease may find this sleeping position the most practical because it doesnt form too much stress on their spine. Just lie on your stomach and place a pillow under the pelvis area.
*All individuals are unique. Your results can and will vary.
You May Like: Is Aleve Good For Back Pain
When Should I See A Doctor About Lower Back Pain
It’s importantto remember you may need to do more than change your sleeping habits to addressyour back pain. If you are unable to find how to sleep with back pain bychanging your sleeping position alone, you may need to see a doctor.
Typically, backpain should resolve within one week. If you have been experiencing back painfor longer than four to six weeks that is affecting your ability to sleep, youshould make an appointment with your doctor. An orthopedicsurgeon has special training in bones, muscles and joints and will beable to evaluate the alignment of your spine. They may order X-rays or othertests to diagnose the cause of your back pain and provide you with a treatmentplan.
You do not needto live in pain and without quality sleep. Your doctor can help youfind relief from your pain and achieve healthy sleep.
