Sleep Positions to Ease Back Pain

Do you suffer from lower back pain? If so, you’re definitely not alone. In fact, a Global Burden of Disease study named lower back pain as the leading cause of disability around the world.

What may be surprising to some is that lower back pain is often brought on by the stress and strain of bad posture and poor sleeping positions.

In this article, we’ll explore the best sleeping positions that will help relieve lower back pain.

1. On Your Side with a Pillow Between Your Knees

Many people try sleeping on their back, and this is typically what causes the most lower back pain. Your best bet is to sleep on your side with a pillow between your legs. Some people may even need two pillows, depending on how much pressure they feel on their lower back. The trick with the pillow is that it keeps your hips, pelvis and spine in proper alignment.

2. Fetal Position

This position is particularly helpful to those with a herniated disc. Lay on your side, and gently tuck your knees toward your chest while at the same time, gently curl your torso toward your knees. You’ll also want to switch from side to side throughout the night.

This position works well because curling your torso into a fetal position opens up the space between your vertebrae.

3. On Your Back with Knees Propped Up

I mentioned earlier that sleeping on your back is generally a bad position for the lower back. That is unless you really prop your knees up using either a couple of pillows or a piece of foam. Propping your knees up helps to keep the natural curve in your lower back. For added support, you may also want to put a rolled up towel under the small of your back.

These three positions help our clients get a good night’s sleep and wake the next day without any lower back pain. If your back needs a bit more help than this, come in to our office for a free consultation. We’ll get you up and pain-free in no time.


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