Best position to sleep for back pain

Man, my back is killing me”- you’ve probably said and heard it too many times. Well, back pain is a problem that affects people all over the world.

In fact, the Global Burden of Disease study has identified back pain as the leading cause of disability around the globe. The good news is, it is not a disease caused by a virus or bacteria.

A painful back is often the result of bad posture, high-stress level, faulty lifestyle and last but not the least wrong sleeping position. Identifying these factors and correcting them consciously can save you from the excruciating pain that you might be suffering right not.

While you do need to work on other areas of your life, correcting your sleeping position can instantly reduce the level of pain as well as give you sound sleep. And there is no one best position to sleep for back pain.

In fact, with a little modification, you can actually turn your current sleeping position into a comforting one.

So, here is the best position to sleep for back pain.

  We recommend you also read:5 Effective Inversion Table Exercises and Stretches for You 

1. Sleep on your back with a pillow under the knees

Sleeping on your back is the best position for back pain. When you sleep flat on your back your weight is evenly distributed throughout the spine and your backrests in the most neutral way possible.

Putting a pillow under the knees helps you in maintaining the natural curve in your lower back area. Here’s how you can do this:

  1. Lay down flat on your back.
  2. Place a small pillow or a rolled-up towel under your knees.
  • Sail away to the dreamland.

2. Sleep on your side with a pillow between the knees

Most people naturally prefer to sleep on their side. However, for people with back pain, this position may not be as comfortable as it used to be.

The pillow between the knees does the trick here. The pillow holds your hips and pelvis at a better alignment and helps you sleep soundly.

  1. Lay down flat on your back.
  2. Rollover to the side you feel most comfortable at.
  • Allow the shoulder and the side of your body to rest comfortably on the bed.
  1. Place a pillow between the knees.
  2. Close your eyes for hours of rejuvenating sleep.

3. Sleep in the fetal position

This position is especially helpful if your back pain is a result of a herniated disk. The disks are soft cushion-like parts that are placed between vertebrae. Ideally, the disks absorb the shock from our natural movements and keep the spine healthy.

However, in the case of a herniated disk, one or more disks pushed out of its original space, creating a number of health conditions, ranging from back pain to nervous weakness. When you curl into the fetal position the space between vertebrae opens up, letting the misplaced disk to breathe.

So, it is no wonder that fetal position is often considered to be the best position to sleep for back pain.

  1. Lay down flat on your back.
  2. Gently roll over to the side you are most comfortable at.
  • Bring both the keen closer to your chest.
  1. Slowly curl the torso towards your knees.
  2. Curl your body as much as you feel comfortable at.
  3. Have a good night’s sleep.

4. Sleep on your stomach with a pillow under the abdomen

Well, you must have heard that sleeping on your stomach is bad for back pain. And you are absolutely right. However, sleep patterns often form early in life and changing them completely is not always an option. So, this little modification of putting a pillow under your abdomen! The pillow offers much-needed support to your spine when you sleep on your stomach. This sleeping position can be quite comfortable for people with degenerative disk problems. Here’s how to do it:

  1. Lay down on your stomach.
  2. Place a small pillow under your lower abdomen for support.
  • Depending on your sleeping habits and comfort level, you may or may not use a pillow to rest your head-on.
  1. Sleep tight.

5. Sleep on your back in a reclining position

For this one, you have to invest in a reclining chair or an adjustable bed. However, the investment is worth every penny if you are a victim of isthmic spondylolisthesis. The painful health condition is created when one of your vertebrae slips over to the vertebra right below.

By sleeping in a reclining position, you can create an angle between your thighs and torso. This angle, in turn, reduces the pressure on your spine and lets you have sound sleep.

Living with back pain is not easy. And often the best position to sleep for back pain is not easy to find. Trying to completely change how you sleep can prove to be pretty exhausting here.

So, pick the sleeping position you are most comfortable with and modify it as per the instructions here.

With a little consciousness and effort on your part, these sleeping positions can not only let you have peaceful sleep at night but also go a long way towards improving your overall health.

Leave a Comment Protection Status