Best Sleeping Position for Back Pain

Back pain is not a pleasant condition for anyone to experience. Although it can be relieved by simply considering your sleeping position for back pain.

It can improve your posture and get rid of the pain that makes you suffer. The best sleeping position for back pain will help you to feel better and also help you sleep soundly and have a restful evening.

Types of Lower Back Pain

1. Non-Specific Muscular Pain

This is the most common cause of back pain and it’s also known as muscle strain. For non-specific muscular pain, the symptoms can be intense muscular pain with a nonspecific area. It can be one side or both on the lower back. This type of lower back pain can be caused by different movements that put stress on your lower back.

2. Muscle Spasms

It’s not a common condition compared to nonspecific muscular pain. Muscle spasms can also be a manifestation of lower back pain. It occurs when your back muscles do an involuntary contraction.

This may be caused by heavy lifting, bending, and other physical activities. It usually starts from a specific incident and the person normally remembers when they developed their lower back pain.

3. Radicular Pain

This type of lower back pain was caused by degeneration of the disc and pinching the nerve roots. It’s different from the other types of back pains because of the sharp pain the person will feel. The pain will start from the back and go down on the legs.

It can also cause a tingling sensation or numbness. Radicular pain can be classified as sciatic nerve pain which is common and also painful.

How Sleeping Positions Can Affect Lower Back Pain?

The link between sleeping and the lower back is how your sleeping position can affect your spinal alignment. Posture is associated with sitting and standing but it can also affect it when lying down.

When you sleep, it can’t be avoided to contort, twist, or put pressure on your lumbar spine. This causes pain and stiffness in the morning and it can last the whole day.

Sleeping Positions That Cause Back Pain

Can sleeping position cause back pain? The answer to this is a yes. Poor sleeping positions can put pressure on your spine, causing its natural curve to flatten. It can also strain your back and provide uncomfortable pressure on your joints. Below are the sleeping conditions that can cause your back pain.

Back Pain at Night While Sleeping

It’s a symptom of osteomyelitis or spinal bone infection and AS or ankylosing spondylitis. These are the conditions that cause the spine to fuse in a fixed and immobilized position.

Lower Back Pain When Lying Down

This happens because of common causes such as injuries, strain, and conditions like sciatica or arthritis. It can cause mild to debilitating and is described to be a dull, sharp, or throbbing kind of pain.

Sleeping Position Lower Back Pain

Poor sleeping positions can cause lower back pain. If you always sleep on the same side, it can suspend the middle part of your body between your hips and shoulders.

Sleeping Position for Back Pain

What position should I sleep in with lower back pain? It’s a common question for people who suffer from back pain. Although other factors cause back pain, your sleeping position can help a lot to improve this condition. You should consider the sleeping positions for back pain below to wake up feeling better.

1. Sleep On Your Side

a. On Your Side with a Pillow Between Your Knees

If you’re a side sleeper, there are ways that you can do to avoid back pain like sleeping on your side. Add a pillow between your knees so it can provide a better alignment of your hip, pelvis, and spine. But never sleep on the same side all night to avoid issues.

b. On Your Side in the Fetal Position

Sleeping in the fetal position is best for those who suffer from herniated discs. It happens when the part of the disc is pushed out from its normal spacing. This can cause weakness, nerve pain, and more.

It’s a good sleeping position because it can open the space between the vertebrae. Don’t forget your pillow for lower back pain when sleeping.

2. Sleep On Your Stomach

Sleeping in this position with a pillow under your stomach is highly advised. If you’re a stomach sleeper, it can add stress to your neck and also cause back pain.

Placing a pillow under your abdomen will help to relieve stress between your discs. You also have an option to have a pillow on your head if you need to.

3. Sleep on Your Back

a. On Your Back with a Pillow Under Your Knees

When sleeping on your back, the weight will be distributed evenly and spread across your body. If you have a pillow under your knees, it will put less strain on your pressure points.

This will also help you to have a better alignment of your spine as well as your internal organs.

b. Sleeping with a Pillow Under Your Neck

To avoid back pain, it’s best to avoid a high or stiff pillow. It will keep your neck flexed all night and can cause pain and stiffness in the morning.

Make sure to use a soft pillow to support your neck overnight. It will keep your neck comfortable as you sleep on your back.

c. On Your Back in a Reclined Position

Sleeping in a reclined position is best for people who suffer from back pain, sleep apnea, and GERD. This sleeping position puts the least stress on your spine, helping to prevent back pain.

Reclining is also great for your back since it creates an angle between your thighs and trunk and reduces pressure on your spine.

Best Pillows for Back Pain

  • ComfiLife: This lumbar support pillow is made to relieve your back pain. The ergonomic design of this wedge pillow can provide great support for your lower back. It can help to have an optimal spinal alignment and alleviates back pain. This multifunctional pillow can support the back, legs, and knees.
  • Cureve: It’s made of premium quality memory foam for lumbar support. This can contour perfectly to your back to provide the support and comfort you need. It can effectively prevent and relieve back pain. Aside from providing excellent lumbar support, it also comes with hot and cold gel packs.
  • RESTCLOUD: The RESTCLOUD lumbar support pillow has an ergonomic design. It will help to maintain the natural curve of your spine while sleeping on this pillow. The height is adjustable with a removable cushion to make you comfortable. It’s made of new bamboo memory foam that adjusts to your movements while sleeping.
  • Gentle Living: Gentle Living PandasPillow is a cooling lumbar support pillow. It’s engineered to provide the best support for your back while sleeping. This will help start your day better after a goodnight’s sleep. Aside from great lumbar support, this memory foam is infused with cooling gel that stays cool all night.
  • IMENORY: It’s especially recommended for pregnant women since it’s ergonomically designed to provide maximum support. This lumbar support pillow can fit comfortably to your waist. It will keep the alignment of your legs, hip, and spine as you sleep. This can also help to lower the pressure on your lower back to avoid back pain.

Best Mattress for Back Pain

  • Sweetnight Breeze: It’s a queen-size mattress and made of memory foam that’s gel-infused to relieve back pain and have a cool night’s sleep. This mattress can automatically regulate the temperature for you to have a restful sleep. It has a medium firmness to help relieve back pain.
  • Novilla Memory Mattress: This queen-sized mattress has four layers of an all-foam system. Its softness and firmness are perfectly balanced and will provide the best support to your body as you sleep. This is a combination of gel memory foam, comfort foam high, and density foam that will align your spine as it evenly disperses the weight of your body.
  • Aveco Memory Foam Mattress: Aveco memory foam is a 10″ queen mattress that’s designed with two layers of cooling gel memory foam and high-density support foam. This will provide the best sleeping experience for you. It comes with a special shape cutting technology that maintains your body’s natural line.
  • Zinus Memory Foam Mattress: Zinus is a 12″ green tea and gel-infused queen mattress. It’s made of 2″ ultra cooling green tea and gel-infused memory foam, 3″ of comfort foam, and 7″ of durable, high-density base foam. This is the ideal mattress for average-weight sleepers to avoid back pain.
  • Classic Brands Cool Gel Chill: Classic brands mattress is 14″ and comes with two free pillows. It comes with a cool gel chill that will help you to stay cool while sleeping. This mattress comes with a high-density base foam. It will relieve the pressure points and conforms to your body. This provides excellent support while you sleep at night.

How to Sleep Better with Back Pain

The best sleeping position with lower back pain is to sleep on your side and partially bend your knees. It will help balance your body and also reduce the pressure on your spine. If you put a small pillow between your knees, it can make this position better and more comfortable.

What is the Fastest Home Remedy for Back Pain?

1. Anti-Inflammatory Drinks

Anti-inflammatory drinks such as turmeric tea, tart cherry juice, and ginger green tea can help a lot to relieve back pain. If you regularly eat or drink these types of foods with antioxidants, anti-inflammatory, and anti-cancer agents, it will build up in the blood. Over time, these can reduce or even eliminate inflammation in your body.

2. A Restful Sleep

Try to fall asleep faster and longer so that you will feel better during the day. Having a restful sleep can provide some healing benefits. It’s when your body repairs itself.

That’s why it’s important to have good sleep hygiene. It will refresh, rejuvenate, and revitalize your body overnight.

3. Avoiding Excessive Static Posture

Too much static posture will cause you to develop back pain easily. Excessive sitting can put a lot of pressure on your spinal discs. Make sure to stand up every hour to avoid this from happening. It’s also good to maintain proper posture and try rotating your activities to prevent back pain.

4. Start Doing Yoga

It’s one of the best ways to stretch your back to improve the health of your joints and muscles. Yoga can improve the distribution of healing nutrients. It’s great for blood circulation and can also increase the flexibility of your spine.

Do this early in the morning to reduce aches, stiffness, and loosen your spine.

5. Soak in Warm Water

Warm water is best for relieving muscle pains and it’s good to soak your body to relax. You can also take advantage of the buoyancy of water from the pool to exercise. Doing so will regulate the nerves and muscles function as well as relieving your back pain.

6. Use Heat Patches

It automatically activates when it makes contact with your body. Heat patches can provide continuous relief for your back pain. You can wear it inside your clothing to relieve the pain.

If you want to have more effective pain relief, choose the medicated heat patches. Bring them along with you for instant relief.

7. Find a Comfortable Mattress and Pillow

To relieve your back pain, it’s best to be comfortable while you sleep. There are a lot of comfortable mattresses and pillows that you can choose from. These will help relieve your back pain by simply laying down to rest. It will also prevent back pain over time.

Final Words

Now that you know what the best sleeping position for back pain is, you should give it a try. It will take some time before you get used to the new sleeping position.

Don’t forget to invest in the best pillow and mattress for back pain. That way, you will have everything you need to have a good night’s sleep. Make sure to consult a doctor.

References

  1. Penn Medicine
  2. Webmd
  3. NHS
  4. Spine-health
  5. Spine-health – Relieve back pain