Best Sleeping Position For Lower Back Pain
Do you have lower back pain? You’re not alone. Studies called lower back pain the leading cause of disability in the world. More interestingly, most lower back pain is not caused by serious conditions such as cancer or arthritis. Instead, it is often caused by stress or strain, poor posture, uncomfortable sleeping positions and other lifestyle habits.
Best Sleeping Position For Lower Back Pain What can I do?
Here is the Best Sleeping Position For Lower Back Pain to try if you have lower back pain and some other things you can do to get a better night’s sleep.
- Sleep on the side with a pillow between your knees
If you lie flat on your back, try turning to your side:
Let your right or left shoulder come into contact with the mattress with the rest of the body.
Put a pillow between your knees.
If there is a gap between your waist and the mattress, you should add a small pillow for extra support.
Whether you use a pillow or choose two, you should resist the urge to always sleep on the same side. So many cause problems like muscle imbalance and even scoliosis.
How does this position help? Just sleeping on your side will not make you feel better. With the pillow between the knees, that’s the trick. The pillow keeps your hips, pelvis, and spine in better alignment.
- Sleep on the side in the fetal position
If you have a herniated disc, you might want to try to sleep on your side in a fetal position:
- Lie on your back and then gently roll to your side.
- Put your knees on your chest and gently bend your upper body to your knees.
- Remember to switch pages from time to time to avoid imbalances.
How does this position help? Your discs are soft pillows between the vertebrae in your spine. Herniation occurs when part of the disc pushes out of its normal space, causing nerve pain to weakness. When you roll your upper body into a fetal position, the space between the vertebrae opens.
- Sleep on your stomach, with a pillow under your stomach
you may have heard that sleeping on the stomach is really bad for the back. This is partially correct because it puts a strain on your neck. But if you rest on your stomach, you do not have to force another position. Instead:
- Place a pillow under your pelvis and lower abdomen to ease the pressure from your back.
- Depending on how this position feels, you may or may not use a pillow under your head.
How does this position help? People who have degenerative disc disease can benefit most from sleeping with a pillow. It can relieve any stress that acts on the space between the plates.
- Sleep on your back, with a pillow under your knees
For some people, sleeping on their backs is the best way to relieve their lower back pain:
- Lie flat on your back.
- Put a pillow under your knees and keep your spine neutral. The pillow is important – it works to keep this curve in the lower back.
- You can also put a small, rolled-up towel under your back for additional support.
How does this position help? If you are sleeping on your back, your weight is evenly distributed. Not only that, it’s spread over the widest part of your body. This will put less pressure on your pressure points. You can also achieve a better alignment of your spine and your internal organs.
- Sleep in a lying sleeping position on the back
Do you feel most comfortable sleeping in a deckchair? Although sleeping in a chair may not be the best choice for lower back pain, this position can be beneficial if you have a spondylolisthesis. Consider investing in an adjustable bed so you can sleep this way with the best orientation and support.
How does this position help? Spondylolisthesis is a disease in which one of your vertebrae slides over the underlying vertebra. Lying can be beneficial to your back because it creates an angle between your thighs and the trunk. This angle helps to reduce the pressure on your spine.
Remember: Alignment is the key
No matter which position you choose, the proper alignment of your spine is the most important part of the equation. Focus specifically on the alignment of ears, shoulders and hips. You may notice the gaps between your body and the bed that strain your muscles and spine. You can reduce this stress by using pillows to fill in the gaps.
You’ll be careful when you turn in bed. You can also move out of alignment during rotation. Always move your whole body together, hold on to your core and pull it in. You may even find it helpful to bring your knees to your chest as you turn around.
What to look for in a pillow
Your pillow should support the head and neck and support the upper part of your spine.
When you are sleeping on your back, your pillow should completely fill the space between your neck and the mattress. If you are sleeping on your side, try using a thicker cushion to keep your head in line with the rest of your body in this position.
Whatever you do, do not put your pillow under your shoulders.
For back sleepers: You can do this best with thinner pillows and sleeping cushions, which have additional padding on the floor to support the neck. Memory foam is a good material that adapts specifically to your own neck. A water cushion is another option that provides solid, all-encompassing support.
For abdominal sleepers: You should try to use the thinnest pillow or no pillow at all. In fact, if you like to sleep on your stomach, you can try to sleep on the side while holding a body pillow. The body pillow gives you the feeling of having something against your stomach and helps to align the rest of your body.
For side sleepers: You should look for a firm pillow. Better still, try to find one that has an extra wide gusset that helps with the space between your ear and shoulder. And do not forget to put a firm pillow between your knees. You can even use a rolled towel.
Remember to change your pillow every 18 months while you’re at it. These cushion guards can be a good barrier, but pillows still hold many allergy triggers like mold and dust mites.
What to look for in a mattress
Your mattress is also important. Doctors recommended patients with lower back pain to very strong orthopedic mattresses. But do not go out and buy one more. Recent surveys have shown that people who use extremely strong mattresses can sleep the worst. That said, a mattress that is too soft does not help much with alignment.
If you have the money to buy something new, choose a firm or medium-strength mattress, made of high-quality spring core or foam. You can also upgrade the spring mattress you already own by adding a memory foam mattress topper. Unfortunately, it is difficult to say whether the mattress in the store really feels good after only a few minutes of testing. Some companies have a mattress tested and then returned for a period of time.
More tips for sleep hygiene
Here are some other ideas on how to sleep better at night and reduce your lower back pain:
Sit on a sleeping plan. It can be hard to resist falling asleep by turning and turning all night. Still, setting normal sleep times can help your body fall into a more natural sleep pattern. The goal is to get eight hours of sleep a night.
Do you have problems with a sleeping plan? Try to follow a nocturnal routine. Start this routine about 30-60 minutes before bedtime. Choose two soothing activities that will bring your mind into a relaxing space. Ideas include a bath, gentle yoga and quiet hobbies like reading or knitting.
Skip caffeinated drinks like coffee and other stimulants. If you only drink one cup a day, then drink your last cup of coffee at noon.
Save hard exercise for the morning or early afternoon hours. Doing something too rigorously at bedtime can increase adrenaline and even body temperature. These two factors make it even harder to sleep.
What is the best sleeping position? Individual tips for you!
Waking up in the morning with a tense neck or back – who does not know that? But other complaints can also develop due to a wrong sleeping situation. The sleeping position can affect, for example, snoring, heartburn and heel spurs.
The most commonly used sleep position is on the side: at least 57 percent start in this position into the night, 17 percent are on the back and 11 percent on the stomach.
However, very few people sleep in the same position throughout the night. Most of them change the sleeping position during the night when they fall asleep. Men usually sleep with 2 pillows in bed, women on average with 4 pillows.
However, the sleeping position should not be chosen arbitrarily, but depending on individual sensitivities and complaints. Because only with the right sleeping position, your problems can be mitigated and you will find again to restful sleep. Here you will learn how to sleep if you …
has shoulder pain
If possible, do not sleep on the side of the aching shoulder. The best sleeping position for you is the supine position. If you want to sleep on the side of the non-sore shoulder, place a large pillow at hip level and place your arm on it – almost as if you were hugging someone. A special side sleeper pillow can be helpful here.
To relieve the pain and promote healing, you can also wear a sleeping bandage over the aching shoulder. It is designed to be worn while sleeping and works by combining a combination of mild heat therapy with your own body heat and a pleasant micro-massage. If both shoulders are affected by the pain, a double- shoulder sleep bandage is recommended. An even better effect is achieved by additionally using a gel against muscle and joint complaints.
has Lower back pain
Sleep best in the supine position! Because in the supine position, the body weight is distributed almost uniformly on the body surface. Therefore, the majority of experts believe that sleeping on your back is the best solution for lower back pain. To maintain the natural curvature of your body, you can put a pillow under your knees or a rolled-up towel under your back.
If you are not considering sleeping in a supine position, or if you need to sleep on the side for some reason, then you should put a pillow between your knees for extra support. This is also good for people with hip and knee problems. A fetus-like lying position can also help with spinal stenosis.
In addition to proper storage and support through various pillows, you can combat the lower back pain while sleeping with a sleeping bandage. It is designed for nocturnal use and combines a slight heat therapy (based on the reflection of your own body heat) with a micro-massage. The pain in the upper area of the back causes a neck-vertebral-shoulder bandage(cervical spine). In case of complaints in the lower back, however, the back bandage is the right choice. An even better effect can be achieved by additionally using a gel against muscle and joint complaints.
has neck pain
For neck problems, it is important that the neck is kept in a neutral position when stored on the mattress. You should not sleep on your stomach if possible. Also, use only one pillow rather than several to sleep. Your pillow should be under your shoulders. A rolled-up towel can additionally support the neck.
The best way to get a good night’s sleep is to use neck braces with an orthopedic neck support pillow. These special pillows keep your head in a relaxed position while you sleep. The cervical and thoracic spine are relieved, tensions effectively alleviated.
Even with problems with the neck, you should consider whether a sleep bandage can help relieve the discomfort. When it comes to “just” neck problems, a neckband can help. If the pain moves from the neck to the upper back, then a neck bandage would rather be advisable. An even better effect is achieved by additionally using a gel against muscle and joint complaints.
suffers from tongue snoring
If you suffer from postural sleep apnea or tongue light heading, it is best to sleep on the side or on the stomach. Then the sinking tongue base is the trigger for snoring or apnea. Sleep in a side or prone position prevents your tongue from falling into the throat. Sleep on your back, of course, gravity acts and the tongue slips backward. Should it be difficult for you to avoid the supine position during sleep – for example, because you unconsciously bring yourself to this sleeping position, positional therapy could help you. Special backpacks, vests, and pillows make sleeping supine virtually impossible, forcing you to sleep on your side or on your stomach.
suffering from heartburn
When heartburn applies two principles: first, definitely sleeping on the side and second, sleeping on the left is better than on the right. The reason is human anatomy. The esophagus is in the middle of the body, but the stomach is on the left side. In persons sleeping on the right side, the stomach is above the esophagus – the acid gastric juice can thus easily flow up the esophagus, triggering heartburn. In left-sided sleepers, on the other hand, the stomach and stomach contents are deeper than the esophagus. Gastric juice rarely flows into the esophagus. There is hardly any heartburn.
suffers from heel spurs
A heel spur is a thorn-like ossification on the heel bone, with two different shapes. If the ossification occurs on the lower side of the heel bone, that is on the sole of the foot, then it is called a plantar calcareous spur. This form occurs more frequently than the so-called dorsal heel spur, in which ossification forms at the posterior end of the heel bone. A heel spur on the sole of the foot is often associated with inflammation of the lower foot tissue due to the high body weight.
If you suffer from this problem, it is important that your feet and ankles come to rest in a comfortable position while you sleep. Therefore do not wrap your blanket too tightly around your foot and store it on a soft pillow.
Regardless of proper storage during sleep, it is also important to correct the physical workload that promotes the further growth of heel spurs. For example, by a medical foot sling, which is worn under the socks during the day.