October 29, 2024
You aren’t alone if you’re experiencing lower back pain (LBP). LBP is the single leading cause of disability across the world and affected 619 million people in 2020. That number is expected to increase to 843 million cases by 2050.
While there are treatments and procedures to prevent lower back pain, one of the most effective treatments is to improve your sleep habits. This would include ensuring you sleep correctly, minimizing distractions, and using the correct position to reduce pain and maximize rest.
Read here to learn what sleeping position is best for lower back pain and other tips for improving your overall quality of rest.
What Causes Lower Back Pain?
The lower back comprises five vertebrae, known as the lumbar region. These vertebrae are subject to a significant amount of pressure and are prone to pain.
Lower back pain can be caused by:
- Work or sports injury
- Poor posture
- Lack of exercise
- Overexertion
- Muscle strain from physical activity
- Sedentary lifestyle habits
The pain can manifest as a persistent, dull ache to a shooting or stabbing pain. It’s most noticeable when bending over, but standing up straight or sitting for long periods can exacerbate the pain.
How Proper Sleep Positions Help Lower Back Pain
Side Sleeping Position
Side sleeping is a great option for those experiencing lower back pain. The pressure is removed from your spine, allowing for a more natural alignment. You’re reallocating the pressure, resulting in fewer twists and knots in your muscles and nerves, specifically around the spine.
Which side you sleep on has little impact beyond wherever you feel comfortable. However, pregnant women may prefer to sleep on their left, and people with heart conditions may prefer their right.
Optimal positioning also involves the correct pillows. Under your head should be a pillow that keeps your cervical spine (the vertebrae in your neck) in line with the rest of your back. Additionally, a pillow between your knees may add comfort and improve the alignment of the spine, hips, and legs.
Fetal Position
The fetal position has many of the same benefits as side sleeping. On your side, with your knees tucked up to your chest, you’ll relieve standard pressure but also create more space between vertebrae.
Stretching your spine while you sleep and creating that space relieves more tension than standard side sleeping. This makes it an excellent choice for people with lower back pain, herniated discs, and spinal stenosis.
Back Sleeping Position
Back sleep is potentially one of the most difficult to acclimate to, but also one of the best positions for your spine. This requires a firmer mattress to ensure your lower back doesn’t sink into the cushion and create even more pressure.
Unlike side sleep, back sleep provides a more neutral posture and redistributes weight evenly across the body. To further enhance the benefits, a pillow or towel placed under your knees (with your feet flat on the bed) will decompress the spine even more.
Keep one thin pillow or no pillow under your head. Anything too thick could create more strain on your spine while in this position.
Stomach Sleeping Position
It’s the worst position to sleep in. It’s highly advised to avoid this sleeping position as it flattens the natural curve of your spine. Stomach sleeping increases pressure on your joints and muscles, specifically your spine and surrounding areas. It’s recommended that you switch to another position as soon as possible.
If you don’t want to switch sleeping positions, there are a few things to mitigate any strain you may place on your back. A firm, supportive mattress is necessary to prevent your lower back from sinking into the cushion, adding more strain to the spine. You should also place a pillow underneath the stomach and pelvis to keep your spine aligned through the night.
What Can I Do to Help My Spine While I Sleep?
In addition to supporting your spine, there are a few other ways to help you wake up with less back pain.
Time For A New Mattress?
Most mattresses are built to last 6-8 years, depending on usage, weight, and nightly activities. After 6-8 years, the mattress can begin to deteriorate, whether the memory foam doesn’t hold its shape as well or the springs don’t have the strength to support your body weight.
Check the tag on your mattress to verify its manufacture date. If it’s older than it should be or just plain stiff and uncomfortable, consider getting a new mattress to promote better and more restful sleep.
How Many Pillows Do I Need?
The answer varies from person to person, so experiment to see what works for you. You should only use one pillow for your head and neck — just make sure it isn’t too thick!
Other pillows may be beneficial, like using a pillow between the knees as a side sleeper or under the knees as a back sleeper. Some people successfully transition to back sleep by placing pillows on both sides as barriers to prevent rolling over. Others may use a body pillow for side sleep to put space between their knees and hold onto it for extra security at night.
Whatever your sleeping arrangement is, try using different combinations and various pillows to see what works for your spine.
Contact Our Lower Back Pain Experts in Clearwater
Don’t tolerate back pain any longer. Visit our chiropractic office in Clearwater, FL, where our team of expert chiropractors can diagnose, adjust, and maintain your spine in its correct position so you can feel your best!
Call 727-447-4647 or contact us today to get started!
About the Author: With over three decades of experience, Dr. Jere Jarrett is a highly educated and experienced chiropractor who serves Clearwater, FL, and the surrounding areas. He takes a “whole-body” approach to chiropractic care. Instead of treating symptoms, Dr. Jarrett looks for the underlying cause of pain and discomfort. Call 727-447-4647 to schedule an appointment!