Do you often wake up with back pain? If so, you’re not the only one. Unfortunately, it’s all too common for people’s sleep experience to suffer because they’re constantly waking up to aches and pains in the morning. You might be surprised to learn that most back pain isn’t actually the result of a serious medical condition like fibromyalgia, or arthritis. More often than not, it comes from a combination of stress, your mattress, and consistently adopting awkward and uncomfortable sleeping positions. With this in mind, we wanted to go through some sleeping positions you can try if you suffer from back pain, in order to help you get the soothing night’s rest you deserve.
1. Sleeping On Your Side With a Pillow Between Your Knees
One position you could try if you’re often uncomfortable in bed is sleeping on your side so that your left or right shoulder makes contact with your mattress while placing a pillow between your knees meet. The pillow will actually help to keep your hips, pelvis, and spine more aligned. Remember, whenever you sleep on your side, try not to sleep on the same side every night. This can lead to other health issues, such as muscle imbalance and even scoliosis.
2. Sleeping On Side In Fetal Position
If you prefer sleeping on your side but you don’t like the sound of using a foot elevation pillow between your knees, then try to curl up into the fetal position before you drift off. This means tucking your knees in towards your chest, while you curl your torso towards your knees. By doing this you’ll open up the space between your vertebrae, which can help ease nerve pain and weakness.
3. Sleeping On Your Stomach With Pillow Under Abdomen
Sleeping on your stomach is often not the most ideal position for back pain, partly because it can end up putting more stress on your neck, leaving you with neck pain in the morning. However, if you really prefer this position then you could try placing a pillow under your pelvis and lower abdomen, as this will help to relieve some of the pressure. It can also aid in relieving any stress that’s placed on the space between your discs, making it more beneficial if you suffer from degenerative disc disease.
4. Change Your Bed
If you are suffering from extreme back pain then change your bed. You should switch over to the adjustable beds. These types of beds can be easily moved to different positions so that you can have the best sleeping posture. People who are suffering from back pain can feel comfortable in an inclined position of the bed as compared to the flat mattress.
5. Change Your Mattresses
We get so many customers who have been told to choose a firm mattress to help with their bad back. There are many discussions in our Ask a question section where people have been given the incorrect advice that the best mattress for a bad back is a firm one.
What you really need is a mattress that is supportive for your bodyweight and everyone’s weight ranges are different. So why not get in touch before spending a fortune on a firm mattress that may actually make your sleep worse!
6. Sleeping On Your Back With a Pillow Under Knees
Many people find lying on their back to be the most effective sleeping position when it comes to relieving back pain. If you prefer to sleep on your back, then try placing a foot pillow underneath your knees so that your legs are slightly elevated. This can help to keep your head, neck and spine rested in a neutral position, putting less pressure on your back and other pressure points.
Our sleeping posture plays an important role in our physical fitness. Bad posture may lead to neck pain, back pain, and many other problems. Therefore, it is recommended to sleep in the right posture and sustain good life.
Meet the Author:
Rihanna holds a degree in health and fitness, has worked as a health instructor for over a decade at some very prominent health related organization and basically a writer by heart.