Optimizing Sleep Positions for Lower Back Pain Relief

Optimizing Sleep Positions for Lower Back Pain Relief

 By Dr. Peter Klapper Ph.D.

Are you experiencing lower back pain while sleeping? Sleep is an important component to your overall health, and if back pain is the culprit, it can make for a challenge to catch some z’s.

While sleep positions vary from person-to-person, you can rest assured that there are a few positions (with the help of a pillow) you can sleep in to help alleviate lower back pain.

Sleeping On Your Side
There are two side sleeping positions that are known to help take pressure off your back so that you can sleep more comfortably.

  1. Sleep on your side with a pillow between your knees. To successfully sleep this way, allow for your right or left shoulder to make contact with the mattress and continue down to the side of your body. Once comfortable, put a pillow in between your knees. Tip: Make sure to switch up the side you sleep on each night.
  1. Sleep in the fetal position. This position is great if you suffer from a herniated disc because the fetal position opens the space between your vertebrae. To get into this position, gently roll over to your side and tuck your knees toward your chest.

Sleeping On Your Back

  1. Sleep on your back with a pillow between your knees. To get into this position, lie on your back with a pillow under your knees to maintain the natural curve of your lower back. Next, place a small rolled-up towel under the arch of your lower back for extra support. This position can help distribute your body weight evenly and reduce strain on your lower back.
  1. Sleep on your back in a reclined position. Whether it’s a recliner or an adjustable bed, sleeping with a slight recline can take pressure off your back.

Sleeping On Your Stomach
Yes, sleeping on your stomach can be bad for the back, but if you do it correctly, it can actually alleviate lower back pain.

  1. Sleep on your stomach with a pillow under your abdomen. Place a pillow under your pelvis and lower abdomen to relieve pressure that is put on the back. You may find that it’s more comfortable not using a pillow for your head.

Discovering the ideal sleep position can greatly ease lower back pain during sleep. Prioritizing a comfortable, pain-free night's sleep is vital for overall well-being. Experiment with these positions to find what suits you best for a healthier and rejuvenated you.

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