Sleep on your back with a pillow under your knees
Sleeping on your back is the best position to relieve back pain. Your weight is evenly distributed and spread across the widest area of your body when you lay on your back. As a result, there is less strain on your pressure points and your spine and other organs are in alignment. This is how you can sleep in this position:
1. Lay flat on your back
2. Place a pillow underneath your knees and keep your spine neutral. The pillow is important as it levels the curve in your lower back.
3. You can also place a small, rolled-up towel under the small of your back for added support.
Sleep on your sides with a pillow between your knees
If you sleep on your sides instead of sleeping straight, then this is a good position to help with your back pain. The pillow between the knees keeps your pelvis, hips, and spine in better alignment.
Here is how you can get into this position:
1. Sleep on your right or left shoulder along with that side of the body touching the mattress.
2. Place a pillow between your knees.
3. If there is a gap between your mattress and your waist, consider keeping a small pillow there for extra support.
Also, just ensure that you don’t sleep on the same side all the time as that may cause muscle imbalance and even scoliosis.
Sleep on your back in a reclined position
Sleeping on a recliner is very comfortable and provides good support for your back. Although sleeping in a chair may not be the best choice for back pain, this position is best if you have isthmic spondylolisthesis. You can invest in a good recliner or an adjustable bed so you can sleep this way with the best alignment and support.
Sleep on your side in the fetal position
This is one of the best sleeping positions if you have a herniated disc. A herniation happens when part of a disc pushes out of its normal space which causes weakness, nerve pain, and more. Curling your torso in a fetal position opens the space between vertebrae. To achieve this position follow the below steps:
1. Lay on your back and then roll over gently onto your left or right side.
2. Tuck your knees towards your chest and curl your torso towards your knees.
3. Always switch sides from time to time to prevent any imbalances.
Lay on your stomach with a pillow under the abdomen
Yes, sleeping on your stomach is bad for back pain – but there’s more to it. Sleeping on your stomach adds stress to your neck, which is not good if you have back pain.
However, if you can only go to sleep while resting on your stomach, don’t push yourself to try other positions. Here’s what you can do instead:
- Try relieving some of the pressure from your neck by placing a pillow under your lower abdomen and pelvis.
- Once you have done this, see how you feel. Only if you feel comfortable, place a pillow under your head.
Alignment is the key
No matter what position you choose, laying on your back or laying on sides, keeping proper alignment of your spine is the most important part of the equation. Focus on aligning your hips, shoulders, and ears. If you notice gaps between your body and the bed, you should fill those gaps with pillows or a small towel. This is important as these gaps strain your muscles and spine.
Be careful while turning in bed. You can get out of alignment during twisting and turning motions at night or while sleeping. Ensure to always move your body together and keep your core tight. You may find bringing your knees towards your chest helpful when you roll over.
