Best Sleeping Position For Lower Back Pain: Health Trends
Do you deal with lower back pain? You’re not alone.
The Global Burden of Disease study named lower back pain the leading cause of disability across the globe.
What’s even more interesting is that most back pain isn’t caused by serious medical conditions, like cancer or arthritis. Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.
Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better night’s rest.
1. Sleep on your side with a pillow between your knees
If lying flat on your back feels uncomfortable, try shifting over to your side:
1.Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
2.Place a pillow between your knees.
3.If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.
Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues like muscle imbalance and even scoliosis.
How does this position help? Sleeping on your side alone won’t make you feel better. It’s using the pillow between your knees that’s the trick. The pillow will keep your hips, pelvis, and spine in better alignment.
Also read: How To Sleep Faster: Health Trends
2. Sleep on your stomach with a pillow under your abdomen
You may have heard that sleeping on your stomach is actually bad for back pain. This is partly true because it may add stress to your neck.
But if you find yourself resting on your stomach, you don’t have to force another position. Instead:
1.Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back.
2.Depending on how this position feels, you may or may not choose to use a pillow under your head.
How does this position help? People who have degenerative disc disease may benefit most from stomach sleeping with a pillow. It can relieve any stress that is placed on the space between your discs.
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3. Sleep on your side in the fetal position
If you have a herniated disc, you may want to try sleeping on your side curled in a fetal position:
1.Lay on your back and then roll over gently onto your side.
2.Tuck your knees toward your chest and gently curl your torso toward your knees.
3.Remember to switch sides from time to time to prevent any imbalances.
How does this position help? Your discs are soft cushions between the vertebrae in your spine. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. Curling your torso into a fetal position opens the space between vertebrae.
The worst sleep position for back pain
Stomach snoozers, listen up: The way you’re sleeping is absolutely terrible for your lower back. Resting your head to the side puts major stress on your cervical spine, or the area at the base of the neck, and can mess with the alignment of the rest of your spine as well.
If you keep waking up on your belly, taping tennis balls to your chest. Sounds weird, but it works. “It will be so uncomfortable, that you’ll be forced to flip over,” she explains. It should also help you get used to the new, back-protecting position.