Lower back pain is one of the most common forms of back pain in adults. Some studies indicate that up to 23% of the world’s population suffer from chronic low back pain. For some, lower back pain doesn’t just affect them in the day, but into the night as well.
Ensuring you have a good night’s rest is equally important for both your physical and mental health. Not all sleeping positions are the same, and it’s important to understand how your sleeping habits may be unknowingly impacting your spine’s alignment.
Practicing proper sleeping positions may not completely resolve your lower back pain, but it can help reduce pressure on your lower back so you wake up feeling more rested.
Try these 5 physical therapist-recommended sleeping positions
-
Sleep on your side with a pillow between your knees
Whether you sleep on your left or right side, having a pillow between your knees helps to keep your hips, pelvis and spine in a more natural alignment. When lying in this position, if you notice you still have a small gap between your waist and the bed, try placing an additional small pillow or even a folded towel under your waist. Favoring one side over the other? Set a periodic reminder to switch sides to avoid creating a muscle imbalance.
-
Sleep on your side in the fetal position
For this position, you begin by lying on your back, then slowly roll to either your left or right side. As the name suggests, you get into the fetal position by bringing your knees to your chest and curling your chest inward to your knees.
Like the first recommended position, try not to sleep too many nights in a row on one side to avoid creating a muscle imbalance. This position may be helpful for people experiencing herniated disc-related discomfort.
-
Sleep on your stomach with a pillow under your abdomen
Sleeping on your stomach is normally frowned upon because it can add unnecessary strain onto your neck. However, if this position is most comfortable to you, consider placing a pillow under your stomach. Doing so helps take pressure off your back and neck.
Additionally, if your chronic lower back pain is a result of degenerative disc disease (a condition where your spinal discs deteriorate over time) this position may help to reduce stress between the spaces between your discs.
-
Sleep on your back with a pillow under your knees
If you prefer sleeping on your back, you’ll want to keep your spine in a neutral position.
Placing a small pillow under your knees helps to keep the curve in your lower back.
Like other positions, consider a small rolled up towel or additional pillow if you still have space under the small of your back. This position is important because it helps relieve lower back pain by evenly distributing your weight, reducing stress on your back, and keeping your spine and organs properly aligned.
-
Sleep on your back in a reclined position
Before you get too excited, this position isn’t suggesting you go and sleep in your living room’s recliner. Sleeping in a reclined position, whether through the assistance of a pillow wedge or an adjustable bed, can be beneficial if you’re suffering from spondylolisthesis (when one of your vertebrae slips out of alignment).
Sleeping at a slight incline creates an angle between your thighs and lower back which helps to take pressure off your spine. Sleeping at an incline may also have additional benefits for people who have nasal drainage issues, have sleep apnea, or snore and help improve your overall quality of sleep.
Forever Fit can help you manage your lower back pain
Rest is always a great tool in your recovery process. If you’re not sleeping properly, it may extend your recovery time or even worsen your back pain symptoms. However, proper sleeping positions are only one part of your recovery equation.
Having a team of licensed professionals can take you to the next level of support. If you’re looking for additional guidance, physical therapy can offer support to address your lower back pain symptoms. At Forever Fit, our team of licensed physical therapists can work with you to create a personalized treatment plan to address your lower back pain.
Don’t wait! Contact our team today for more information or to schedule an initial appointment.
