Best Sleeping Positions For Back Pain And Few Tips

Sleeping Positions For Back Pain

Back pain is one of the most ordinary reasons people miss work or go to the doctor, and it is also one of the leading causes of disability globally. In this article, we will discuss the sleeping positions for back pain which have proven to be effective to reduce discomfort. However, here’s more information on healthy sleeping positions and the benefits and risks associated.

Backache or back pain is the discomfort or pain felt in the back. The pain can be split into neck pain, middle back pain, lower back pain, or coccydynia based on the section affected. 

It is hard for people to get a good night’s rest with neck and back pain and this discomfort gives rise to a vicious cycle involving pain, sleeplessness, tired body and mind, and lack of healing. 

Only during a completely restful sleep that the heart and blood pressure are slower and it is when the brain releases hormones to stimulate the generation of the tissue for growth, repairing blood vessels and also boosting the immune system with an increase in the production of white blood cells. 

People who suffer from back and neck pain often experience non-restorative sleep. The pain prevents them from relaxing one’s body muscles and impedes the healing procedures naturally occurring within one’s body during sleep. 

There is no specific or identifiable cause in the majority of the cases of back pain. Traumatic changes to the facet joints and disc which may then cause secondary pain in nerves and muscles and also pain to the bones, joints, and extremities are some of the common underlying mechanisms. Sleeping position for back pain is essential to reduce the pain.

Best Sleeping Positions For Back Pain

1. Rest on your side with a pad between your knees: 

If resting on your back feels painful, try switching over to your side:

  • Permit your left or right shoulder to touch the mattress, along with the rest of that side of your body.
  • Place a pillow or pad between your knees.
  • For more support, consider using a small pad or pillow if there is a gap between the mattress and your waist.

Whether you use one or two pillows, always try to resist the urge to sleep on the same side constantly. Doing so may give rise to severe issues like scoliosis and muscle imbalance.

What is the advantage of sleeping in this position?

Just sleeping on your side won’t make you feel better but using the pad between your knees is the trick to make you feel better. The pad will keep your pelvis, hips, and spine in a better position.

2. Rest on your side in the fetal position:

For those who have herniated disc, sleeping on your side in a fetal burrowed position is definitely going to help.

  • Lie on your back and then turn over delicately onto your side.
  • Fold your knees toward your chest and delicately twist your middle toward your knees.
  • Make sure to change sides every now and then to forestall any uneven characters.

What is the advantage of sleeping in this position?

Between the vertebrae, in your spine, your discs work as soft cushions. Herniation takes place when a portion of a disc pushes out of its actual space, causing weakness, pain, and more. Bundling your torso into a fetal position opens the space between vertebrae.

3. Rest on your stomach with a cushion under your mid-region:

You may have heard that resting on your stomach is in reality terrible for back agony. This is partly because it might add pressure to your neck. Yet, in the event that you end up lying on your stomach, you don’t need to force another position. Rather:

  • Place a cushion under your pelvis and lower abdomen to release some of the stress off your back.
  • Relying on how this position feels, you might or might not choose to use a cushion under your head.

What is the advantage of sleeping in this position?

Individuals with degenerative disc illness may benefit most from sleeping in this position with a cushion and on their stomach. It can release any stress set on the space between your discs.

4. Rest on your back with a pillow or pad under your knees:

For certain individuals, resting on their back might be the best solution to relieve back pain:

  • Lie down flat on your back.
  • Put a cushion under your knees and keep your spine nonaligned. The cushion is vital for keeping that bend in your lower back.
  • You may likewise put a little, furl towel under the little of your back for added uphold.

What is the advantage of sleeping in this position?

At the point when you rest on your back, your weight is equally spread across the largest region of your body due to which you put less pressure on your pressure points. You’re likewise ready to improve the arrangement of your spine and your inner organs.

5. Rest in a reclined position on your back:

Some people find it comfortable to rest on a recliner chair. However, it might not be the best option for those who suffer from back pain. 

  • Sleeping on the back in the reclined position is best for those who suffer from isthmic spondylolisthesis.
  • If you are one of them who suffer from back pain and find sleeping in this position helpful then you might as well invest in buying an adjustable bed so that you find the best body alignment and support for sleeping. 

What is the advantage of sleeping in this position?

Sleeping on your back in the reclined position creates an angle between one’s trunk and thighs that helps in reducing the pressure on one’s spine. This position helps in reducing the back pain caused due to isthmic spondylolisthesis which is a condition where one vertebra slips over the other.

Few Key Tips 

It doesn’t matter which sleeping position you choose among the five mentioned in this article, the most important aspect of all is to keep a proper alignment of your spine. 

  • The key is to focus on the alignment of your hips, shoulders, and ears. 
  • Fill the gaps between your body and bed with pillows or folded blankets during sleeping so that you don’t strain your muscles and spine.
  • Be a little cautious of your movement in sleep for you can get out of alignment during the twisting and turning in your sleep. 
  • Make sure to keep your core tight and pulled in and it might also be helpful to bring your knees towards your chest when you roll over in sleep.    

Other than the above sleeping positions for back pain, people who suffer from back pain should also spend a considerable amount of time looking for the right pillow and mattress. Some practices that can give you better rest at night and reduce that back pain are having a fixed sleep schedule, avoiding caffeine for a good night’s rest, doing hard exercises early in the morning or afternoon, and regular checkups by visiting a fitness doctor, etc. 

How should I sleep to relieve back pain?

A poor sleep position can also aggravate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees.

What is the most efficient position to sleep for back pain?

Best Sleeping Position for Back Pain The best sleeping position for lower back pain is on your side with a pillow or blanket between the knees. Side sleeping can also relieve symptoms for those with neck or back pain.

Why is back pain at night a red flag?

Nocturnal back pain is also a symptom of spinal bone infection (osteomyelitis) and ankylosing spondylitis (AS), a condition that can cause the spine to fuse in a fixed, immobile position. Other “red flags” include Back pain that spreads down one or both legs. Weakness, numbness, or tingling in the legs.

Is Side sleeping good for back pain?

Side sleeping: A solid runner-up Side sleeping with your legs straight is the second-best position for avoiding back and neck pain. It’s also a good position for snorers or anyone with sleep apnea because it keeps your airways open.

What is the fastest way to relieve back pain?

Remedies to Relieve Lower Back Pain

  • Exercise to Loosen Muscles. Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort.
  • Use Hot/Cold Treatments. 
  • Stretch More.
  • Get Better Shoes.
  • Reduce Your Stress. 
  • Get Better Sleep.

How do you get rid of back pain fast?

Is sleeping naked better for your health?

Sleeping naked together might improve your rest by reducing your stress and anxiety levels. Skin-to-skin contact between adults can increase levels of oxytocin, the “love hormone”. That increased oxytocin can help to reduce your stress levels. It can also make you feel more connected to your partner.

Is it best to sleep without a pillow?

While research is limited, anecdotal reports show that sleeping without a pillow can help reduce neck and back pain for some sleepers. Stomach sleepers are generally best suited for going pillowless because the lower angle of the neck encourages better spinal alignment in this position.

Is it better to sit or lay down with lower back pain?

Research shows that: Lying down longer than a day or two day isn’t helpful for relieving back pain. People can recover more quickly without any bed rest. The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.

Can lying down too much cause back pain?

If you oversleep on a bad mattress, your body will be exposed to uncomfortable sleeping conditions for a longer period. This can affect the natural curve of your spine and lead to back pain. Laying on your back for long periods can cause the muscles that support the normal curvature of your back to become fatigued.

Why does my back pain get worse when I lay down?

Though resting can sometimes help, back pain may feel worse when lying down or sitting down due to the increased pressure on parts of the spine. Excessive bed rest can make back pain worse as the muscles get stiff and sore. Sprains occur when the ligaments are overstretched.

What causes back pain in females?

Upper back pain in women is usually due to: Poor posture, like slouching or pushing the head forward while sitting or standing, causing misalignment of the spine. Muscle overuse or strain, usually due to repetitive motions or lifting items or children incorrectly. Injury to discs, muscles and/or ligaments.

How many pillows should you sleep with back pain?

If you’re a stomach sleeper, it’s definitely better to try and sleep without a pillow as this keeps your spine straight and avoids blocking your airways. However, if you sleep on your back or sides, you do really have to have a minimum of one pillow to keep your head and neck properly supported.

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