Did you know that your sleeping position can impact the lower back? You could injure it further.
You want to avoid doing that. That’s why we want to help you by offering some essential sleeping tips and tricks. In this guide, we’re going to highlight some of the best sleeping positions when you have back pain.
That way, you’re able to enjoy pain-free sleep without worrying about making your back worse. Keep reading to learn more.
The Perpetual Extension Position
Sleep on your back with your knees bent. Lower back pain is alleviated by reducing the stress and strain when your lower back is under.
This position is also incredibly versatile. You can add a pillow or cushion underneath your knees. It increases the support your lower back receives throughout the night.
Additionally, the perpetual extension position can result in better nighttime alignment compared to other sleep positions. It maintains a straight spine for more pain-free rest.
Finally, this position can also be beneficial for any neck pain or headaches. Your head and neck both receive better support and less tension from the extended posture.
The Side-Lying Position
The side-lying position does not put a lot of strain on your lower back as you sleep. In addition, the hip and knee are placed in a position that can help promote a healthy posture when sleeping.
When in this position, the top leg should be slightly bent, and the lower leg should be extended. The spine should remain in a relaxed, neutral position, and the abdomen should be slightly tucked toward the mattress.
This position can also provide helpful neck support as well as promote proper alignment of the spine. Additionally, with the side-lying position, people with back pain can reduce their amount of tossing and turning.
It can also help to promote circulation throughout the night. However, as with all sleep positions, it is important to listen to your body. It is for the best and most comfortable position for your individual needs.
The Supine Position
In this position, lie flat on your back with your legs slightly elevated above your heart level. This position helps to reduce strain on the muscles and spine, which can help reduce pain.
Additionally, keeping the spine in line makes it easier for muscles to relax and can help reduce stiffness. The added support from pillows around the neck and head area can further enhance comfort.
If you experience back pain when sleeping in other positions, supine can help minimize discomfort. This position can also help those who experience sleep apnea, as the tongue and throat muscles can be kept clear.
However, some people may find that they snore while sleeping in this position. If this is the case, it may be best to switch to another position.
The Prone Position
This position must be lying flat on one’s stomach and keeping the spine in a neutral position with even distribution of body weight. So, it reduces pressure from a herniated disc in the lumbar spine.
This sleeping position also promotes proper body posture and alignment. It allows the spine and back muscles to relax. Which can alleviate pain and stiffness.
This can also help improve circulation throughout the body. It allows oxygen and nutrients to efficiently reach the muscles and help them heal.
Additionally, people in prone positions may experience improved breathing. As the face is not compressed between a mattress and pillow.
To improve comfort while in this position, you can use a pillow that is not too thick. It is to keep in a straight line between your neck and spine.
The Fetal Position
The fetal position is the best sleeping position for people with low back pain. As it helps reduce lumbar strain and relieves pressure on the spine.
In this position, one rests on their side, with their knees curled close to their chest. And their head taking up the smallest space possible.
This allows the back to be comfortingly cradled and the muscles to relax. Furthermore, the gravity of the body helps to compress the joints. Which in turn helps to reduce pressure on the spine and surrounding musculature.
This sleeping position can complete by the use of supportive pillows placed between the knees and ankles. As well as one placed under the stomach if needed.
These measures can help to maximize comfort for those suffering from low back pain and poor spinal positioning. The fetal position can be an effective strategy for those who can’t get comfortable in any other sleeping posture.
Other Tips to Improve Comfort and Reduce Low Back Pain
Finding the right mattress and sleeping surface is essential for relieving low back pain. It’s best to choose a mattress that’s firm yet comfortable. And if necessary, adding a pillow top can add extra support.
Next, massage therapy electrical stimulation is also one of the best options. It can provide relief from low back pain while sleeping.
Apply gentle electrical stimulation to the skin and surrounding tissues. The tension in the muscles is reduced, and the overall discomfort can minimize.
The benefits of it can be felt as soon as the next morning. It is due to the precise application of stimulation that targets specific areas in the body.
Additionally, you can try to sleep with your knees bent and stacked. Or in a small reclining chair to reduce some of the pressure on your spine.
Furthermore, avoid sleeping on your stomach at all costs. As it can put a strain on your lower back and promote pain.
These are great ways to reduce pain without the use of medications. As well as provides effective relief for those that suffer from low back pain while sleeping.
A Guide to the Best Sleeping Positions
Sleeping positions can play a pivotal role in the management of chronic low back pain, but not all are suitable for everybody. Read this guide and try out different best sleeping positions to see which ones work best for you.
Taking proper precautions when sleeping will go a long way in relieving your back pain. So what are you waiting for? Give it a try today!