Best Sleeping Position for Lower Back Pain

Nov 24, 2021

Best Sleeping Position for Lower Back PainMany people struggle with lower back pain at some point in their lives. From lifting too many boxes on moving day to sitting at a desk at work all day, lower back pain can affect anyone. You might be surprised to learn that your lower back pain can be affected by how you sleep. It is important to get a good night’s sleep so that your whole body can reset and function better the next day. If lower back pain is keeping you awake at night or bugging you throughout the day, then visit a chiropractor and learn more about back pain treatment options that may benefit you. You also want to find the best way to sleep with lower back pain so you can experience lasting relief and not make your pain worse.

Why You May Have Lower Back Pain After Sleeping

If you experience back pain from sleeping, then you might be using a sleeping position or posture that causes your back to twist or turn uncomfortably. Some people experience more pain while sleeping on their back and opt for sleeping on one side or the other instead. However, sleeping on your side can cause you to turn your knees in toward one another, which can affect the natural alignment of your lower back and pelvis. Lower back pain after sleeping may also be caused by a spinal condition or injury like a herniated disc. If you are dealing with a condition that affects your spine, then you might unwittingly be sleeping in a position that aggravates that area. Certain sleep positions can put too much pressure on your spine and compress the space in between the vertebrae where the spinal discs are located.

Best Ways to Sleep with Lower Back Pain

Here are four of the best ways to sleep with lower back pain.

1. Side Sleeping vs. Back Sleeping

Side sleeping is often recommended for those who struggle with snoring or sleep apnea. When you lie on your side, it also allows for a more natural curvature of the spine. When you sleep on your back, it can exacerbate lower back pain because the pressure of your organs and soft tissues in your torso can actually press down on your spine due to gravity.

2. Pillow Support

Use pillows to help prop up and support your spine while you sleep. If you prefer to sleep on your back but struggle with back pain from sleeping, then place a pillow underneath your lower back to help provide support to your lower back and allow the natural curvature of your spine to continue while you sleep. If you are a side sleeper and experience lower back pain, then try sleeping with a pillow between your knees to help open up the pelvis area and help keep the spine from tilting to one side.

3. Fetal Position

The fetal position is a popular sleeping position, especially among women and during pregnancy. This sleep position allows for the natural curvature of the spine and also helps to provide more space in between vertebrae by gently stretching the spine. The fetal position is also recommended for those who struggle with herniated disc pain because it can help alleviate pressure on the affected spinal disc.

4. Reclined Position

If you are recovering from an injury or surgery, you may need to sleep in a reclined position as part of your healing process. Some people also find sleeping in a reclined chair to be more relaxing and help with back pain. Adjustable beds also provide the opportunity to sleep in a more reclined position too. The reclined position can help take the pressure off of your lower back while you sleep.

Lower Back Pain Treatment from a Chiropractor

Will lower back pain go away on its own with just changing your sleeping position? Visit your chiropractor to learn more about lower back pain treatment and how your sleep style may be helping you or making your pain worse. Your chiropractor can also walk you through all-natural and effective ways to manage your lower back pain and even experience lasting pain relief. If you live in Atlanta, then visit AICA Orthopedics with several locations across the metro area. Meet with our team of chiropractors and find out how you can stop struggling with lower back pain.


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