Sleeping postures for lower back pain

August 27, 2021 / 06:16 PM

Back pain is becoming one of the most popular health issues for office workers across the world. It is caused by not only serious medical conditions but also bad postures and other lifestyle habits.

Below are some suitable sleeping postures for people who are suffering from lower back pain and searching for a better sleep.

Side sleeping in the fetal position

This posture is ideal for people who have a herniated disc. Curling your spine like this will open the space between your vertebrae, therefore reduce nerve pain.

You have to tuck your knees towards your chest before winding your spine. Don’t forget to switch sides to keep the balance.

Side sleeping with a pillow between your knees

Sleeping on your side with a knee pillow might help you feel better. Using a pillow between your knees can help to keep your spine, hips and pelvis aligned. If you find a gap between your waist and the mattress and feel uncomfortable, you could use a small pillow there to support your body.

Remember to switch the side from time to time to prevent the imbalance!

Back sleeping with a pillow under your knees

If you are not a side sleeper, this posture would be the perfect one! Just lay on your back and put a pillow under your knees while keeping your spine neutral.

One plus of sleeping on your back is that your weight will be distributed evenly, therefore reducing the pressure on your shoulders and pelvis. Your spine and organs will also get better alignment with this sleeping posture.

Stomach sleeping with a pillow under your belly

Sleeping on your stomach might add strain to your neck, which is not good for back pain. However, if you are a stomach sleeper, you can still enjoy your favourite sleeping posture by placing a pillow under your lower belly and pelvis.

This position is suitable for people who have degenerative discs as it helps to reduce the stress placed between your discs.

Remember that alignment is key, no matter what sleeping postures you choose. Also, you should be careful when turning in bed. Always keep your core tight and move your entire body together. Hope you will find the best sleeping posture to enjoy your good night’s sleep!

Source: Healthline