The 5 Best Sleeping Positions For People With Lower Back Pain

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Living with lower back pain can make you realize how easy life was when you weren't in pain. Unfortunately, lower back pain can make it difficult to do simple things like get out of bed, pick things up off the floor, or do anything else that requires movement.

If you have low back pain, know that you are not alone. According to the American Chiropractic Association, 31 million people suffer from lower back pain at any given time. Lower back pain can be caused by a variety of factors, including genetics, physical activity level, and previous injuries, but there are some things you can do to get relief.

The first is to change your sleeping position. Sleeping positions can have an impact on back pain because certain positions cause the spine to contort. In addition, because you spend so much time sleeping—hopefully, six to seven hours per night—these positions can aggravate any spine issues that are common in the general population.

No matter what position you sleep in, you should maintain a neutral spine while sleeping. That is, your head, neck, and back are all aligned while still allowing for natural curves in each. This will help to prevent muscle spasms.

While changing your sleeping position is unlikely to cure all of your lower back pain, it can certainly help. Here's what you should know.

The best sleeping position for your lower back pain is ultimately the one that feels the most comfortable to you. Every individual is unique.

If you suspect that your preferred sleeping position is exacerbating your lower back pain, pain doctors advise you to try these.

1. Fetal position

Sleeping on your side may be beneficial if you have back pain caused by a herniated disc. In case you're not familiar, discs are the jelly-like cushioning between the vertebrae in your spine. A herniated disc occurs when part of the cushioning pushes out, causing pain. A pillow between your knees can also assist in straightening out your spine.

2. On your side with a pillow between your knees

Sleeping on your side is one of the most common sleep positions, but it puts your spine at risk of sagging in one direction while you sleep. That's why, to help straighten things out, place a pillow between your knees. It raises the top leg, making the pelvis more neutral.

3. On your back

Sleeping on your back is "pretty good" for general lower back pain, but make sure your pillow is not too high. If it's too high, it'll put too much pressure on your neck. More agony is on the way.

4. On your back with a pillow under your knees

If you sleep on your back but feel like you're not completely aligned, place a small pillow beneath your knees. This will keep your pelvis from protruding too much while you sleep.

5. On your stomach with a pillow under your pelvis

When it comes to back pain, sleeping on your stomach has a bad reputation. It can cause excessive spine curvature. However, if you place a pillow beneath your pelvis, you can achieve this position (which takes some pressure off your back). To keep things in alignment, you can even skip the pillow under your head if you're comfortable with it.

What can I do to reduce back pain when I wake up?

Starting to move again after seven or so hours of sleep can be taxing on your back. Stretching your hamstrings can help loosen things up, according to doctors. “ When we have back problems, they tend to tighten up as a protective mechanism. Stretching the area will "assist in relieving pressure on" your back.

Wall slides, which involve standing with your back to a wall and slowly raising your arms up and down on the wall, can also help you get in alignment in the morning.

Touching your toes "will feel great" on your back if you have a condition like spinal stenosis, which is a narrowing of the spaces in your spine that can put pressure on your spinal cord and nerves.