Best Sleeping Positions For Lower Back Pain

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Do you have chronic lower back pain? Well, you are not alone! Lower back pain is very common today. Since lower back pain is caused by stress, strain from bad posture, and even improper sleeping positions that create unnecessary pressure on the neck, hips, and back. Here are some of the best sleeping positions for lower back pain you can try out! 

Sleeping on Your Side with a Pillow Between Your Knees

Although lying on the side is a popular sleeping position, it can pull the spine out of position and can strain the lower back. However, this is easy to correct! Anyone who sleeps on their side can place a firm pillow between their knees. A pillow helps raise the upper leg, which restores the pelvis, hips, and spine’s natural alignment.

To try this sleeping position, you should:

  1. Carefully roll on to your side.
  2. Position a pillow to support the head and neck.
  3. Pull the knees up slightly, then place a pillow between them.
  4. For extra support, fill in any gaps between the body and mattress with more pillows, especially at the waist.

Sleeping on Your Back with Knee Support

Lying on the back is considered the best sleeping position. This sleeping position evenly distributes your weight. It also minimizes pressure points and ensures good alignment of the head, neck, and spine. Placing a small pillow under the knees can help provide additional support and maintain the spine’s natural curve.

To try this sleeping position, you should: 

  1. Lie flat on their back facing the ceiling, and avoid twisting the head sideways.
  2. Position a pillow to support the head and neck.
  3. Place a small pillow under the knees.
  4. For extra support, fill in any other gaps between the body and mattress with additional pillows, such as beneath the lower back.

Sleep on Your Side in Fetal Position

For those with a herniated disc, adopting a curled-up fetal position may bring relief during the night. This is because lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints.

To try this sleeping position, you should:

  1. Carefully roll on to your side.
  2. Position a pillow to support the head and neck.
  3. Draw the knees up towards the chest. 

Sleep on Your Stomach with a Pillow Under

You may have heard that sleeping on your stomach is bad for back pain. This is somewhat true because it may add stress to your neck. If you find yourself sleeping on your stomach, try to place a pillow under your lower abdomen. Those who have degenerative disc disease may benefit the most from sleeping on their stomach with a pillow. It can relieve any stress that is placed on the space between your discs.

To try this sleeping position, you should:

  1. Roll onto your front. 
  2. Place a pillow underneath the abdomen and hips to raise the mid-section.
  3. Place a pillow under the head, or consider sleeping without one. 

Sleep on Your Back in a Reclined Position

Do you feel most comfortable sleeping in a recliner chair? Although sleeping this way may not be the best choice for back pain, this position can help if you have isthmic spondylolisthesis. Try to consider investing in an adjustable bed so you can sleep this way with the best alignment and support. 

Learn More Today

No matter what position you try out, keeping proper alignment of your spine is an essential part of the equation—focus specifically on aligning your shoulders and hips. If you notice gaps between your body and the bed that may strain your muscles and spine, you can reduce this stress by using pillows to fill in the gaps. At Be Well Lifestyle Centers, we want you to feel better. If you are still experiencing back pain even after trying these sleeping positions, then feel free to check out our chiropractic care and therapeutic massage therapy through our website

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Dr. Silvio Cozzetto

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