Lower back pain can make getting a good night’s rest difficult.
While there’s no one-size-fits-all solution, certain positions can reduce strain on your lower back and promote better sleep. Finding the right sleeping position can help ease discomfort caused by conditions like:
- Trauma or injury
- A muscle strain
- Arthritis
- Disc problems
The Best Sleeping Positions for Lower Back Pain
Finding a good sleeping position can take some trial and error. As you experiment, remember that some positions offer better support. Three positions in particular are known to ease discomfort and help you sleep well.
1. Sleeping on your side with a pillow between your knees
This posture keeps your spine, pelvis, and hips in a neutral position. Without the pillow, your top leg may pull your spine out of alignment, worsening lower back pain. The pillow supports your legs and prevents twisting of the lower back. This makes it a great option for people with sciatica, herniated discs, or general lower back discomfort.
How to do it:
- Lie on your side with your shoulders and hips aligned.
- Place a firm pillow between your knees to keep your legs slightly apart.
- If needed, use a small pillow under your waist for extra support.
2. Sleeping on your back with a pillow under your knees
Back sleeping distributes your weight evenly across your spine, minimizing pressure points. Adding a pillow under your knees can help maintain your spine’s natural curve. This position is especially beneficial for people with degenerative disc disease or spinal stenosis, as it takes pressure off the lower spine.
How to do it:
- Lie flat on your back with your arms at your sides or resting on your stomach
- Place a pillow under your knees to slightly elevate them
- Use a supportive pillow under your head and neck.
3. Curled up on your side
The fetal position opens the space between the vertebrae, reducing pressure on the discs and spinal nerves. Curling your spine can help reduce nerve compression if you have a herniated disc. You should, however, avoid tucking too tightly, as this can restrict deep breathing.
How to do it:
- Lie on your side and draw your knees toward your chest
- Curl your upper body slightly forward, creating a gentle curve in your spine
- Use a pillow under your head and possibly a small one between your knees
A Poor Mattress Can Make Back Pain Worse
An unsupportive mattress can cause your body to sink in and your spine to sag. If it’s too firm, it may create pressure points. A medium-firm mattress offers the best balance of comfort and support.
Inactivity Leads to a Stiff Back
Lying in bed for long periods without moving can cause your back to tighten, making pain worse when you wake up. This is especially true if your sleeping posture doesn’t properly support your spine. To prevent stiffness, try adjusting your position occasionally throughout the night. Stretching gently in the morning can also help.
If your lower back pain persists despite trying different sleep positions, it may be time to see a specialist. Chronic back discomfort can happen for many reasons, and your pain may require an evaluation to help you find long-term relief.
Don’t continue to live with back pain – schedule an appointment today!
