Best Sleeping Positions To Prevent Lower Back Pain – Alignment Tips & More
About 31 million Americans experience lower back pain at some point. The Global Burden of Disease study described back pain as the leading cause of disability worldwide. And it’s the second most common cause of disability in the U.S.
Mostly back pain is not caused by any severe medical condition such as cancer or arthritis. Instead, it is often triggered by strain or stress from poor posture, uncomfortable sleeping positions, and other lifestyle habits.
What Causes Lower Back Pain?
The leading cause of back pain at night is an improper sleeping position – either because of how you sit at work or how you sleep at night. Between the vertebrae in the spine, intervertebral discs are present that rehydrate at night. Poor sleeping posture can prevent disk rehydration.
The Best Sleeping Positions to Prevent Lower Back Pain
Here are the best sleeping positions to adopt if you are suffering from lower backache, along with some other things you can do to get a better night’s sleep.
Lying on Your Side with a Pillow tucked between Your Knees
If you feel uncomfortable lying flat on your back, try switching to your side.
- Let your shoulder and any side of your body (either right or left) contact the mattress.
- Put a pillow between your knees. The pillow will help keep your spine, hips, and pelvis aligned.
- If there is a gap between your waist and the mattress, consider placing a small pillow there for more support.
Lying on Your Side in a Fetal Position
If you are suffering from a herniated disk, try sleeping on your side in a fetal position.
- Lie on your back and then gently roll onto your side.
- Bend your knees toward your chest and gently twist your torso toward your knees.
- Remember to change sides occasionally to prevent any misalignment.
Lying on Your Stomach with a Pillow underneath
Sleeping on your stomach is typically harmful to the back because it might add strain to your neck. However, if you lie on your stomach, you don’t have to force another position. Instead:
- Place a pillow under the lower abdomen and pelvis to relieve pressure on your spine.
- Depending on this position, you may choose to use a pillow under your head.
Lying on Your Back with a Pillow Under Your Knees
Sleeping on your back will be the best position for relieving back pain. Because when you sleep on your back, your weight is evenly distributed over your body. As a result, it put less stress on the pressure points. It also gives a better alignment to your spine and internal organs.
- Lie flat on your back.
- Place a pillow under your knees and keep your back straight.
- You can also place a small rolled-up towel under your back for further support.
Other Sleep Hygiene Tips
Here are some other ideas for getting better rest at night and relieving your back pain:
- Set yourself up on a sleep schedule.
- Try to follow a nighttime routine such as taking a bath, doing gentle yoga, or reading books.
- Use a pack of ice or cold gel for backache before you go to bed.
- Save strenuous exercise for the morning or early afternoon.
- Avoid caffeinated beverages like coffee and other stimulants before sleeping.
What if the above-mentioned measures aren’t enough?
Research shows there is a correlation between pain and sleep. So, try incorporating these simple changes to your sleep routine to relieve back pain – less pain means a sound sleep!
However, suppose the pain is significantly affecting your daily life. In case, if you experience numbness or tingling or have problems controlling your bladder or bowel, it is necessary to consult a chiropractor.
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