Sleep Tips for Lower Back Pain

Best Sleeping Positions For Low Back Pain Sufferers

Sleeping position and sleeping posture are very important for all of us to be aware of. A poor sleeping position can worsen and even be the underlying cause of neck and low back pain. Certain positions can place unnecessary pressure on our necks, hips, and low back.

It is most important to maintain the natural curve of the spine when lying in bed. This can be accomplished by ensuring the head, shoulders, and hips are in alignment, and that the back is properly supported keeping your spine in a neutral position. For people experiencing neck and/or low back pain at night, trying out the following postures may provide relief.

1. Sleeping on the back with knee support 

Lying on the back is usually considered to be the best sleeping position for a healthy back. This position allows for even distribution of weight along the full length of the body’s largest surface. It also minimizes pressure points and ensures proper alignment of the head, neck, and spine. Try placing a small pillow under the knees to provide additional support and help maintain the natural curve of the spine.

2. 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 and neck. 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.

3. Sleeping in the fetal position

A curled-up fetal position may help those with spinal stenosis or tight lower back. Adopting a curled-up fetal position may bring relief during the night, because lying on the side with the knees tucked into the chest reduces  extension of the spine and helps open up the joints.