Best Sleeping Position for Lower Back Pain

Do you get stressed over lower back pain while sleeping? And you are still looking for the best sleeping position for lower back pain.

The Global Burden of Disease Study evaluates lower back pain as among the top 10 diseases and injuries worldwide.

Lower back pain is a pervasive health problem worldwide and a significant cause of disability – affecting both performance at work and general well-being.

Don’t get panic. You can overcome it easily. Here I list effective ways and complete solutions to get rid of this problem.

What is Lower Back Pain

Lower back pain is a condition caused due to a musculoskeletal problem. It can be acute, sub-acute, or chronic. 

Several risk factors are improper back posture, overweight, stress, malnutrition, age, after menopause, etc.

It is not a harmful disease like diabetes or arthritis but affects people of all ages, from children to the elderly.

Best Sleeping Position for Lower Back Pain

Giving strain for your back unknowingly a lousy posture makes the problem even worse is the leading cause for lower back pain after sleeping.

Align a proper spine alignment and maintain your bedtime position while you sleep is the best way to relieve lower back pain.

1. Back Sleeping with Pillow under Knees

Sleep on your back is the classical sleeping position for all ages. Some people claim that this position is very comfortable to sleep for back support.

1. Gently Lay on your back and keep your shoulder in touch with your mattress.

2. Now, place a pillow under your knees and make sure your spine in a proper straight alignment.

If there is any space between your waist and the mattress, then place a small pillow or more for extra comfort.

Sleeping on back with placing Pillow under your knees keeps your hips and back in a proper straight alignment.

2. Side Sleeping in Fetal Position

Sleeping on our side curled in a fetal position is the best option for a herniated disc.

Curling your spine can take advantage of pressure from the disc in your lower back portion. 

1. Lay on your back and roll towards the left or right side.

2. Bend your knees towards your chest almost to 90 degrees and curl towards your knees.

Don’t forget to turn the other side from time to time to prevent more stress over one side.

3. Side Sleeping with Pillow between Knees

Some people claim that this position is very comfortable to sleep for back support. Sleeping on a side with placing Pillow in between knees keeps your hips, pelvis, and back in a proper alignment.

1. Lay on your back and roll towards the left or right side.

2. Keep your shoulder in touch with your mattress along with the rest of your one side.

3. Now, place a pillow in between your knees.

If there is any space between your waist and the mattress, then place a small pillow or more support.

Ensure that your pillow under your head keeps your neck aligned with proper spine alignment.

Never forget to turn the other side at some time interval to prevent more stress over one side.

4. Stomach Sleeping with Pillow under Abdomen

When it comes to lower back pain, sleeping on your stomach is not recommended because it adds more strain on your neck and lower back region. 

But sleep on your stomach is your favourite position, and there is a trick to make it easy and comfortable.

1. Lay on your front with the stomach.

2. Place a pillow under your abdomen to avoid more pressure on your lower back.

You don’t need Pillow under your head for this position. If you need Pillow, then use a thinner one.

5. Sleeping in Reclined Position

Have you find yourself comfortable sleeping in a reclined position rather than a flat surface, then try to invest in the best adjustable mattress for your choice.

Placing a pillow under your thighs gives extra support and prevent pressure on your lower back.

The Reclining benefits a lot by maintaining the proper spine angle for your thighs and trunk. 

Best way to sleep with lower back pain

Apart from the sleeping position, there are many best options to relieve lower back pain.

Overcome Stress

Sleep has a direct relation between your physical and emotional health. You are emotionally involved in any problem or even a back issue, and you did not get into a state of sleep.

Even though you choose the best sleeping position and everything good, stress spoils it silently.

So I recommend you to practice Viparita Karani Yoga in the evening. It helps to calm down your mind and body and get ready quickly into a relaxed mode.

Viparita Karani Yoga is the 2 in 1 solution for you. It treats both lower back pain and Stress. So never forget to do it in the evening every day.

Try Some Stretches 

Flexibility is the best joint’s ability to move through a full range of motion, even for the back too.

Stretching prevents the muscles’ tightness and stiffness, which can restrict our daily physical activities and avoid back pain.

Spinal Stretch

Stretch Variation 1:

It stretches your lower back and the sides of your lower back.

1. Lie on your back, knees bent, feet flat on the floor, arms out at your sides.

2. Contract your abdominals, pull your right knee to your chest with both hands and straighten your left leg out on the floor.

3. Place your right arm straight out on your right side, keeping your abdominals contracted. Then, with your left hand, slowly bring your right knee over toward your left side.

 4. Keep your left hand on your right knee, with your right foot resting on the back of your left knee, and turn your head toward your right side. Hold the stretch for twenty seconds. 

5. Do not force your right knee to the floor, and make sure your head, arms, and shoulders stay on the floor. Try not to arch your back.

6. With your abdominals contracted, slowly return both knees to a bent position. Repeat the stretch with your left knee.

Keep Mind: Make sure your abdominals are contracted towards your knees up and over.

Stretch Variation 2:

1. Lie on your back, and knees bent, feet flat on the floor, arms at your sides.

2. Contract your abdominals, and bring both knees to your left side.

3. Hold the stretch for twenty seconds. Then, with your abdominals contracted, slowly bring your knees back to the starting position. Repeat the stretch, bringing both knees to your right side.

Keep Mind: Make sure you keep your abdominals contracted when bringing your knees to one side or the other and keep your head and arms down.

Change your Bedroom Appearance

We want anything new or upgraded from smartphones to all electronics we use.
Likewise, it would be best if you changed your bedroom’s appearance and its design.

That makes a significant impact on your sleep health.

You already faced the back pain problem in the same bedroom. It forms a pattern on your mind that you meet the same pain today.

When you change the bedroom paint colour, adding an indoor plant, framing a creative art design you like, adding LED lights, or even the bed position towards the right or left side, it creates a significant impact on a mindset that you can get a good sleep.

Focus on Diet

Adding Green gram, black gram, and sesame seeds to your diet in a minimal quantity helps a lot with this issue.

It strengthens your back muscles, nerves, and bones. You can prepare it as round balls or a liquid extract or add it to your breakfast.

Also, avoid caffeine, alcohol before you sleep. It even worse the condition.  

Choose the Best Mattress

You are spending one-third of the time on your mattress every day. So think how important it is when it comes to sound sleep.

Choosing the best mattress gives half the relief for your back pain because it aligns your spine correctly.

Many experts and doctors advise going with a very firm mattress. But my advice is don’t make a mistake. Because it gave no comfort and started aching your whole body. As a result, it ends up in a low quality of sleep.

Also, don’t choose a very soft or soft mattress. It won’t help with your spine alignment.

I highly recommend you to buy a medium-firm mattress. That is the best choice for back pain.

If you have a budget to replace with a new one, blindly go with the best mattress for lower back pain, whether Latex or high quality innerspring or foam mattress.

Don’t underestimate Pillow

Forming the best sleeping position, your Pillow shapes a lot. Using the best Pillow for lower back pain when sleeping gives your head and neck more support to keep your back in perfect alignment.

For Back Sleepers, your Pillow fills the gap between the neck and the mattress. Memory Foam is the best to hold your neck correctly and comfort your back.

For Side Sleepers, a Medium Firm pillow is the best to look for comfort. Try to choose an extra-wide Pillow to place your ear and shoulder for your comfort.

Also, place a medium-firm pillow between your knees to make your spine straight.

For Stomach Sleepers, Place a memory foam pillow under your pelvic and abdomen region.

Conclusion

Sleeping with the Lower back is very easy when you consistently follow the mentioned practical solution. Just spend 10 minutes the yoga and stretches significantly impact your back health.

Like an electronic device, our body gets charged during sleep hours. So don’t underestimate and pay attention to your sleep.

There are no words to explain the things inside your body. Sleep healthy, and stay healthy.

Frequently Asked Questions