Getting a good night’s sleep is essential for your well-being, but it can be tough with back pain. Although sleep is vital for recovery, severe back pain can prevent you from getting the rest you need, impairing your ability to heal, which can become a vicious cycle.
So, if you are struggling with chronic back pain, there are some things you can do to make it easier to get the rest you need. Read on to find the best and worst sleeping positions for back pain.
Best Sleeping Positions for Back Pain
Back pain can make it challenging to find a sleeping position where we won’t feel any discomfort. There isn’t a universally accepted best option, and you should sleep in whatever position helps you rest without any pain.
Keep in mind that the most important thing is your spinal alignment. Your head, hips, and back should be in a straight line. Our bodies have natural curves, and when you lay on the bed, there are usually gaps between the sleeping surface and some parts of your body. That can cause strains, but you can use a proper mattress and pillows that can prevent that from happening.
Here are some positions you can try.
On the Back with Pillow Under Your Knees
Most experts suggest sleeping on the back as the best option, and it can be a good way to relieve back pain. To make this position more comfortable and keep your spine aligned, you should lay flat on your back and place a pillow under your knees. You can also roll up a small towel and place it below you for added support.
This position distributes weight evenly across your whole body and allows proper spine positioning. That takes the pressure off your back and other points, minimizing the chances for pain and discomfort.
On the Side with Pillow Between Your Knees
If you don’t like sleeping on your back, the side position is your next best option. You should allow your shoulder and the whole side to make contact with the bed. It also helps if you have a memory foam mattress with a soft to medium firmness level, as it provides proper contouring and pressure point relief.
Placing a pillow between your knees will help keep the spine in alignment and your pelvis in the right place. If there is a gap between your waist and the mattress, you can add another small cushion for support.
Fetal Sleeping Position
A fetal sleeping position is a perfect choice for some people, especially those whose pain originates from a herniated disc. Simply lay on the side, tuck your knees to the chest, and gently curl your torso to your knees.
Make sure to switch sides, and you can also place a pillow between your knees if it makes you more comfortable.
Getting Rid of Back Pain
Although finding the appropriate sleeping position is essential for back pain recovery, you should address the cause of your pain. Dr. Scott Bolz and his team at Spring Chiropractic can help you do that. We specialize in holistic multi-disciplinary treatments that help people get rid of the pain. Schedule a consultation and say yes to a pain-free life.