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 the discomfort. However, here’s more information on healthy sleeping positions and 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 that 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 production of white blood cells. 

The 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?

By 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 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 your 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. 

• The sleeping on 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.    

Ending Note On Things To Keep In Mind 

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, regular checkups by visiting a fitness doctor, etc.