If your relationship with back pain is a problematic and complicated one, your sleeping position is one of the ways you can correct it. When asleep, your body is at rest and in its natural state. Your muscles and bones are resting and it’s a time for your body to get rid of discomfort, stress or pain. This is why your sleeping position is key. The best sleeping positions for back pain are sleeping on the back or the fetal position. Let’s take a look at both of them in depth and why they can help you ease back pain.
The best sleeping positions for back pain
The best sleeping positions for back pain
- Sleeping on your back
- Sleeping on your side
- Sleeping on your side with a pillow between the knees
- Sleeping with a pillow on your front
- Sleep on your back with a pillow under your knees
Sleeping on your back
By far the healthiest and most natural sleeping position. It’s the natural sleeping position and your skeletal muscles and bones are fully resting. Your body is resting and all your internal organs are in proper alignment too. Moreover, your spine is relaxed and there’s less pressure on your back.
Sleeping on your side
One of the most popular sleeping positions. It’s extremely comfortable, your back and spine are resting and it’s good for your posture as well. It improves circulation in your body and reduces tension. However, resting in a fetal position that’s curled up too much can cause breathing difficulties as it exerts pressure on the diaphragm. However, for back, it is very good.
Sleeping on your side with a pillow between the knees
One of the best sleeping positions for lower back pain is the side position with bent knees bent and a pillow in between. Bending your knee helps reduce pressure on the spine and might help ease the pain. The pillow is for added comfort.
Sleeping with a pillow on your front
Sleeping on your stomach creates a dip in the lower back region and if none of the above positions is comfortable for you, you can try sleeping on your front with a pillow below to ensure you have a neutral spine which should help alleviate lower back pain.
Sleep on your back with a pillow under your knees
Sleeping on one’s back may be the ideal posture for certain persons to reduce back pain:
Lie down on your back.
Maintain a neutral spine by placing a cushion beneath your knees. The cushion is vital because it helps to maintain the bend in your lower back.
For extra support, lay a small, rolled-up towel under the small of your back.
Why sleeping on your back is good for back pain
- It’s your body’s natural sleeping position
- Your spine is straight
- There’s less pressure on the body
It’s your body’s natural sleeping position
It’s the most natural sleeping position of all, making it one of the best sleeping positions for back pain management. Your body is at rest, your skeletal muscles and bones don’t carry weight. Moreover, your back is also at rest with no pressure on it at all.
Your spine is straight
When you’re finding the best sleeping position for back pain, it’s important to know how your spine will be resting. This is because a well-rested and naturally elongated spine reduces back pain. As a result, sleeping on your back allows for just that. The spine is elongated as you’re lying flat and gets enough rest. This helps reduce back pain and gives you a pain-free start in the morning!
There’s less pressure on the body
When sleeping on your back, your internal organs are in their natural position. Your body does not have to bear the weight of anything and your heart and back are under less pressure as well. As a result, your back pain will not be exacerbated overnight and over time will get better.
Add a pillow under your back and you’re going to help your back even more!
Why the fetal sleeping position helps back pain
- Your back is straight
- Your muscles get a chance to relax
- It helps reduce tension
Your back is straight
If you can get the fetal position properly, it’s one of the best sleeping positions for back pain. This is because when you’re in this position, your back is straight and well-defined. Your spine is elongated and resting naturally. That allows any discomfort to pass and your spine to align and readjust itself. As a result, that reduces back pain.
Your muscles get a chance to relax
When sleeping in this position, your internal system and body are loose and relaxing. It improves circulation in your body and allows muscles to relax. This also holds true for the muscles in your back. This makes the fetal position one of the ideal sleeping positions for back pain.
It helps reduce tension
The fetal position is very very comfortable. It also ensures your spine is well-defined and muscles are resting. This helps your body repair stress overnight and reduce any tension or discomfort. As a result, your back pain reduces and your bones and muscles get more energy and structure. Over time, you will feel better.
If you can put a pillow under your knees, it’ll help your body relax even more and be better for your back and torso!
These 2 are the best sleeping positions for back pain that you should consider switching to if you haven’t already. Using the right mattress which isn’t too hard and a proper pillow that gives your neck respite are good ways to ease your back pain as well. Consider sleeping on the floor for added benefits!
Watch a youtube explainer here.
Evolve’s guided audios help you sleep faster and better with joyfully guided audios. As a result, you sleep with happy thoughts and allow your body to repair stress overnight. The Evolve app is now live globally on Android & Apple, click here to try for free!
Sarah Khan is pursuing CSE and is an author at Evolve.
Who strongly believes mental health is the overall strength.
Mail at firstname.lastname@example.org to connect with her.