Different medical conditions can cause lower back pain or simply result from stress, poor posture, or even an awkward sleeping position.
No matter what is causing your lower back pain, you probably find it difficult to get a good night’s sleep when you are in pain. You may have been wondering about the best ways to sleep with lower back pain. Fortunately, there are solutions.
Here are the six best ways to sleep with lower back pain:
1. Sleep on your side with a pillow between your knees
People who suffer from lower back pain often find it uncomfortable to lie flat on their back. If this is your case, try sleeping on your side, even if you are usually a back sleeper.
Allow your right or left side to touch your mattress, and be sure to place a pillow or a rolled towel between your knees. This pillow will help your spine, hips, and pelvis stay aligned, which should provide you with some relief.
Remember to not always sleep on the same side. This position would not be too good for your muscles over time.
2. Sleep in a fetal position
If you have a herniated disc or are a pregnant woman, it could be a good idea to sleep on your side, curled in a fetal position. This sleeping position will open up the space between your vertebrae to help provide you with some relief from your herniated disc.
As for pregnant women, it’s recommended that they should always sleep on their side, even if they don’t have lower back pain. Sleeping on their back could limit the blood flow to their fetus during the night. While laying on your side, bend your knees and tuck them towards your chest until you feel comfortable. Place a pillow between your knees and ankles, and avoid curving your spine.
If the lower back pain persists, be sure to consult a professional for physiotherapy treatments. Your health comes first, especially for pregnant women. A physiotherapist will help alleviate the discomfort of your lower back pain.
3. Sleep on your back with a pillow under your knees
If laying on your back doesn’t worsen your pain, you can sleep on your back with a pillow placed under your knees. The pillow will help keep your spine in a position that should relieve your lower back pain while you sleep.
For more support, you can also place a small rolled-up towel under the small of your back.
Sleeping on your back helps keep your spine aligned and places less strain on your body’s pressure points.
4. Sleep on your stomach with a pillow under your lower abdomen
You should avoid sleeping on your stomach while struggling with lower back pain. This sleeping position can strain your neck and spine, which is never a good idea, but even less if you are already in pain.
However, if you can only sleep while laying on your stomach, place a pillow under your lower abdomen and pelvis. This will help relieve some pressure from your back.
If you have some bulging discs in your lower back, this position could be the best one for you. Try it, and see if you feel more comfortable.
5. Sleep in an adjustable bed
If you feel most comfortable when you fall asleep laying on your back in a recliner, you could replicate this position by sleeping in an adjustable bed. This will help keep your body aligned and supported.
As you can see, the most important thing when looking for the best ways to sleep with lower back pain is to keep your spine in proper alignment. To do this, you can place pillows to fill gaps between your body and your mattress.
6. Consider changing your pillows and your mattress
Your sleeping position might not be the only thing that needs an upgrade. Perhaps it’s time to invest in a new pillow and mattress.
Your pillow should fill the gap between your neck and your mattress while sleeping. You should never place it under your shoulders.
- If you sleep on your side, buy a firm pillow that will be able to fill the space between your ear and your shoulder.
- If you sleep on your back, consider a thin pillow with some extra padding on the bottom to support your neck properly.
- If you sleep on your stomach, use a thin or no pillow.
As for your mattress, if you have been sleeping on the same one for more than ten years, you should consider buying a new one. It’s best not to choose an extremely firm mattress, though. However, if your new mattress is too soft, staying aligned while you sleep will be difficult.
Try to get your mattress from a company that will let you test it for some time to ensure it’s comfortable for you instead of making your lower back pain worse.