Sleeping Positions for Back Pain Relief

Updated on March 20th, 2020
Sleeping Positions for Back Pain

Human beings have no control once they fall asleep. Therefore, we have no active control on the spinal alignment while we are asleep. Our sleeping positions definitely and directly have a dramatic effect on our lives. It is one of the most common reasons why many visit the doctor on a regular basis, especially an orthopedic. Every individual suffers from back pain at least once in their lifetime.

Did You Know?

  • Sleeping on the back is the best sleeping position as it allows the neck, back, and spine to rest in a neutral position.
  • Millennials are most likely to sleep in the freefall position, with their hands and legs outstretched.

Right Sleeping Positions for Back Pain

Sleeping Women

Back pain, it is a common pain suffered and shared by every single individual. And, the most important part about back pain is that it is not caused by a serious medical illness. Sometimes it is just because of a strain from an incorrect posture, stress, awkward sleeping positions and other lifestyle actions.

Correct the sleeping position for back pain(1) relief and enjoy your daily life without any kind of pain or stress.

[Also Read: Relieve Back Pain with Natural Remedies]

4 Effective Sleeping Positions You May Try to Ease Out Their Pain.

  1. Sleeping sideways with a pillow between the knees is always recommended. But just sleeping sideways does no miracle. The trick is with the pillow between the knees. However, for the better alignment for the hips, pelvis and the spine, it is better to put a pillow under your abdomen and also between your pelvis and ribs, thus giving you the perfect sleeping position for back pain.
  2. Sleeping on the side in a fetal position is another option. Fetal position is the most comfortable position to sleep, at least for some. And it helps you when you are suffering from recurring back pain. Curling the torso into a fetal position opens the space between the vertebrae.
  3. Sleeping on the stomach with a pillow below the abdomen is again an important sleeping position for back pain. Individuals with degenerative disc disease benefit the most from this sleeping position. This relieves any stress that is located on the space between the discs.
  4. Sleeping on the back in a reclined position is beneficial for individuals suffering from isthmic spondylolisthesis. In this condition, the vertebrae slip over the one below it. Reclining creates an angle between the thighs and the trunk, which helps in relieving the pressure of the spine.

How to Sleep on Your Back Properly

A lot of people suffer because they do not have a good night sleep. In order to sleep better, sleep on your back. In order to sleep on the back, you need to lie flat on the bed facing upwards.

Then you need to slide a pillow below the knees. This will align the spine and the hip. The pillow may be positioned as per the comfort of the individual. Stretching out the legs a bit will help maintain comfort in the same.

[Also Read: Exercises for Immediate Back Pain Relief]

Changing the Sleeping Mattress and the Pillow

Women Sleep

Sometimes a change in the mattress and the pillow is the answer to back pain. The best bed for back pain is the one which perfectly aligns the spine of the body without creating any tension or pressure on the same while sleeping.

  1. Orthopedic mattresses are highly recommendable for back pain.
  2. A memory foam mattress helps to relieve back pain by the facilitating alignment of the body naturally and providing full body support by reducing the pressure points.
  3. A poor fitting pillow can add strain on the neck and disrupt the alignment of the neck and the spine. Choosing a pillow that is firm and helps in keeping the neck in place without causing any stress is optimal.

[Also Read: Simple Back Pain Remedies]

What Are the Risk Factors of Back Pain?

Anyone can develop a back pain irrespective of their age or gender. Even children and teens may also develop back pain. Following are the factors that put an individual at a greater risk for developing back pain.

    • Psychological conditions
    • Excessive weight
    • Improper lifting
    • Smoking
    • Diseases
    • Age
    • Lack of exercise

Whether one is suffering from chronic back pain(2) condition or an acute one, proper sleeping positions provide some relief to the pain because then you have better alignment of the spine with the hips and pelvis.

[Read: Yoga for Back Pain]

Orthopedic beds and pillows are viable options to choose when one is constantly in pain. If the pain becomes unbearable or is taking longer than expected time to heal, then it is best that one consult a doctor to treat the same.

Sleeping on a mattress that is firm for the back is also suggested. The best pillow for back pain is the one that offers optimum support to the neck and the spine while sleeping.

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