Best Sleeping Position for Lower Back Pain: Find Relief

Do you suffer from lower back pain that prevents you from getting the quality sleep that you need? You are not the only one. Many people, especially those of older ages, suffer from back pain caused by stress, bad sleeping posture and other improper lifestyle habits. So, what is the best sleeping position for lower back pain? Let’s take a look together.

Types of Lower Back Pain

There are two kinds of lower back pain. One is mechanical pain and the other is radicular pain.

Mechanical pain or axial pain is a type of pain that comes primarily from the muscles, ligaments and joints or bones around the spine. It is usually a localized pain at the lower back, buttocks, and top of legs.

Radicular pain is when a spinal nerve root becomes inflamed. It is usually a sharp, burning sensation that is associated with numbness or sciatica.

Back pain can also be differentiated by acute or chronic pain.

Causes of Lower Back Pain

Some of the causes of lower back pain include:

• Improper lifting
• Incorrect posture
• Age
• Scoliosis
• Obesity
• Ruptured disks
• Muscle strains or sprains

What Are The Best Sleeping Positions For Back Pain Relief?

Finding a supportive sleeping position that works for you may take some time. However, there are still a few positions that are highly recommended. Here are the best sleeping positions for back pain to consider for alleviating discomfort and to promote restful sleep:

Fetal position

Fetal position is when you are laying on your side with your knees curled towards in towards your chest. This position is ideal because it reduces a good amount of pressure on your back, providing pain relief. You can try sleeping on your side in a fetal position if you experience a herniated disc.

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Sleep on side

Sleeping on your side can be beneficial for spinal and hip alignment. This position helps to maintain the natural curve of the spine and prevent misalignment. It also works better by placing a pillow between the knees. You may also use a full body pillow if you prefer.

Sleep on back

Your weight will be evenly distributed and spread across the widest area of your body when you sleep on your back, and you are also able to get better alignment of your spine and your internal organs.

You can either choose to sleep on your back with a small pillow under your knees or in a reclined position. Reclining may be beneficial for your back because it creates an angle between your thighs and trunk, which can help reduce spine pressure.  

What Sleeping Position Should You Avoid?

You should generally try to avoid sleeping on your stomach when you have lower back pain. This is because it can lead to neck strain and further arch your lower back, causing discomfort and potential worsening of your condition.

There is a lot of unnecessary pressure placed on the spine in this position. If you are unable to avoid stomach sleeping, try to use a thin pillow or no pillow at all when sleeping. This is to ensure that the spinal alignment is in a neutral position.

Other Tips For Better Sleep

Getting a good night’s rest is important for healing and recovery. Besides finding a good position to sleep in, what else can you do to ensure better sleep quality? Here are some tips:

Try deep breathing and relaxation methods

Before going to bed, try to relax and calm the mind. You may opt to do some deep breathing exercises or some guided meditation for relaxation. Getting into the right state of mind can potentially help with pain relief as it offers a distraction.

Avoid stimulants

You should also try to avoid any stimulants such as alcohol or caffeine before going to bed. These may make it harder for you to sleep. If you suffer from anxiety, these stimulants can also heighten feelings of anxiety and stress. Resulting in increased distress.

Reduce sleep disruptions

As much as possible, try to reduce any sleep disruptions. You should aim to create an optimal sleep environment by ensuring that the lights are dimmed down, the temperature is set right and your bedroom is quiet. Use a sleep sound if needed, to drown out any background noises. You may try using ShutEye®, an app that offers a variety of sleep sounds to help you fall asleep better and faster.

When To Seek Help

You should consider seeking help from a medical professional if you experience any of the following:

• Pain continues or worsens even after a few days
• Debilitating pain
• Pain spreading to other parts of your body
• Weakness or numbness in the lower body
• Signs of infection
• Unexpected weight loss or appetite changes

We strongly advise you to approach a doctor for proper diagnosis and treatment if your condition worsens. A doctor will be able to review your symptoms and determine the condition that you have before carrying out the appropriate next steps.

If you have trouble sleeping, try ShutEye®, an all-in-one sleep app. ShutEye brings a wide variety of tools to help you fall asleep and understand your sleep cycles from a scientific perspective.

So stop tossing and turning all night, and start falling asleep healthily and naturally.

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