Best Sleeping Position for Lower Back Pain
Are you wondering what’s the best sleeping position for lower back pain? Do you have frequent back pain? Is your back pain most noticeable in the morning? There may be nothing wrong with your back, other than the way you sleep. New studies consistently show a link between chronic back pain and sleeping position. Certain sleeping positions can cause your back to become misaligned, causing persistent pain. Contrary to popular belief, your spine is not intended to be straight. Your back naturally arcs in 3 places, the neck, mid and lower back. Sleeping in positions that do not allow your back to naturally arc, properly aligning your spine, will cause aches and pains. Over years of sleeping in the wrong positions, you can do permanent damage to your back.
Back pain isn’t always caused solely by sleeping position. In many cases, an improper sleeping position just serves to amplify already existing back conditions or injuries such as a sprained muscle or pinched nerve. If you already have regular back pain, you don’t need to give it any help by sleeping in positions that worsen the problem.
So, what’s the best sleeping position for lower back pain? Let’s analyze the most common sleeping positions:
Best Sleeping Position for Lower Back Pain – Sleeping on your back
The best sleeping position for lower back pain is on your back. I myself have difficulty sleeping on my back, but most people don’t have a problem. If you can fall asleep this way comfortably, it is by far the best sleeping position for lower back pain. Sleeping on your back works best with a soft but supportive pillow. The best pillow to use would be one that lifts your head just slightly above your shoulders. Try a few pillows, it should be easy to identify which one rests your head in the most natural feeling position. You can also try placing a pillow under your knees. Slightly elevating your knees and lower thighs allows your back to arch in it’s natural spot. Try this one first because that’s generally the best sleeping position for lower back pain.
Best Sleeping Position for Lower Back Pain – Sleeping on your side
The next best sleeping position for lower back pain I’ve found is on your side with a pillow between your legs. The pillow helps support the leg that’s on top, reducing the cumulative strain on your lower back significantly over the course of the night. Try to keep your arms out in front of you instead of under your pillow, as this can cause upper body pain.
Best Sleeping Position for Lower Back Pain – Sleeping on your stomach
The next best sleeping position for lower back pain is on your stomach. Though sleeping on your stomach isn’t usually recommended, done properly it can help with your lower back pain. Done improperly, sleeping on your abdomen can worsen your aches and pains. Personally, this is the only way that I can fall asleep. When sleeping on your abdomen, it’s best not to use a pillow at all. If you must use a pillow, a soft, flatter pillow is best. If you must sleep on your stomach, try placing a pillow under your lower abdomen/pelvic area. Sleeping on top of a pillow will reduce joint stress in your legs, thereby reducing the strain on your lower back.
If you’ve tried everything and still have persistent pain, see a doctor. Persistent back pain can be a sign of severe underlying problems! Now that you know the best sleeping position for lower back pain you can also check the related articles below.
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