Do you have lower back pain from sleeping? You’re not alone.
In fact, 540 million people around the world are affected by back pain at any one time. Also, sleeping disorders are one of the most significant contributors.
When it comes to getting a good night’s rest, there is much more to consider than simply picking a comfy bed. In this article, we’ll cover the best sleeping positions for back pain. By choosing the proper techniques, your rest and recovery will get a major boost.
Table of Contents
Supporting Yourself in a Fetal Position
The fetal position is ideal for treating back pain as it offers great support for your spine and neck. Since you are curled up in a secure ball, your joints and muscles are less likely to move, which takes the pressure off of the spine. When you are in this position your spine is placed in an ergonomically correct position, which allows it to evenly distribute your body weight.
This position also helps to alleviate tension in your lower back and it also helps to increase blood and oxygen circulation to the area. Additionally, this position allows you to bring your knees up and close to your chest, allowing your back muscles to relax and your spine to align naturally.
Prone Position Can Help With Back Muscle Spasms
In the prone position, the body is lying flat on the stomach on the bed. This position prevents the sleeper from twisting their body during the night and causes the spine to be naturally aligned in its natural position. It can also help reduce spasms in the back muscles since the spine gets plenty of support throughout the night.
Additionally, sleeping on the stomach can reduce stress and tension on the spine and can allow the lower back muscles to relax. It is important to use a pillow to support the neck and fill any gaps around the lower back while in the prone position. To learn more about back pain, you can click here to determine how to deal with it.
Sleeping on Your Back With a Pillow Underneath You
Sleeping on your back with a pillow underneath you is one of the best sleeping positions for lower back pain. This allows the spine to stay straight, reducing pressure on it and helping to prevent any further strain or inflammation. Additionally, positioning your legs slightly bent at the knee will minimize stress and strain that could be caused by lying flat.
To make sure you’re comfortable, it’s important to use a pillow that supports your head and neck. This ensures that these muscles are relaxed and not pressed up against the mattress. Make sure not to sleep with the pillow too low, as this could cause your head to over-arch and aggravate your neck and back.
Discovering the Best Sleeping Positions for Back Pain
Overall, the best sleeping position for back pain is not just one single position but varies from person to person. Everybody is different, so it is best to experiment with a variety of sleeping positions for back pain to figure out which works best for you.
Don’t forget to get into a good routine of stretching and light exercise before going to bed for a restful and healthy night of sleep. Try it yourself and see the difference it makes!
For more tips on how to improve your health and wellness, check out our articles!