What is The Best Sleeping Position For Lower Back Pain?
If you suffer from lower back pain, then you know how painful it can be when you really need to sleep but cannot seem to get yourself comfortable enough to drift off.
A study by The Global Burden of Disease named lower back pain as the leading cause of disability throughout the world.
To get some pain relief your doctor has probably prescribed certain medications that can help reduce potential sleep disruptions as well as inflammation in your lower back, however, they may not always work leaving you feeling frustrated with sleep deprivation and upset that you can’t get a good night’s sleep.
There are also some other forms of pain relief, like laser therapy, which has been observed to produce positive effects. Laser treatment can be used for a variety of issues such as arthritis, sports injuries, and neuropathy, among others. Paying a visit to a Laser Lab in Lake Mary, FL, or one where you are located might be a good idea if you are looking for a new solution to your back pain.
In today’s article, we will discuss what types of lower back pain there are, as well as some of the best sleeping positions available for you to try out when you attempt to get yourself to sleep.
Types of Lower Back Pain
Before we delve into what sleeping positions there are, it is important to distinguish between certain lower back pains and what they mean.
There are two types of lower back pain –
Acute Lower Back Pain
This is short-term pain which means it can go from a few days to a few weeks.
The reason why this type of lower back pain occurs is due to an identifiable injury such as sitting too long or being hurt physically.
When it fades, the back can feel normal again and there are no knock-on effects from the pain.
Chronic Lower Back Pain
This type of pain will go on for three months or longer and in quite a few cases of chronic lower back pain, it does not have a clear link to the first time it happened.
It can appear from anywhere with individuals not being able to find the source of the issue. Sometimes it may be due to a serious spinal condition, which means it requires treatment by a Clifton, NJ orthopedic surgeon or a similar medical professional near you.
Can Acute Turn Chronic?
In some cases, more specifically around 20%, acute lower back pain can turn chronic.
What is The Best Sleeping Position For Lower Back Pain?
Now that we have distinguished the difference between acute and chronic, you need to find a supportive sleeping position that can help you fight your back pain and help you develop a more natural sleeping pattern that will be good for you when you need to get a good night’s rest.
If you find yourself waking up with discomfort or poor sleep quality, it’s crucial to consider the role your mattress plays in this equation. Sometimes, your mattress might not be providing the adequate support your body needs, regardless of your preferred sleeping position. While you might think that an extremely firm mattress is the solution, it’s worth noting that such mattresses can actually hinder sleep quality. Therefore, it’s essential to strike the right balance. In that case, you might want to explore high-quality mattresses like the hybrid mattresses provided by Nolah (consider looking at this nolah mattress reddit review, if interested) or other such mattress businesses, which are designed to offer optimal comfort and support.
Sleeping on Your Side With a Pillow Between Your Knees
Many people will automatically go to lying flat on their back as it keeps them straight and they are worried that if they lie on one side it will squash their back more.
However, sleeping on your side can offer you a lot of benefits.
- Shift yourself into a position where your right or left shoulder makes contact with the mattress and keep your body in that specific position.
- Place a pillow between your knees (this can be a firm pillow or a thin pillow, whichever is more comfortable).
- Use an extra pillow between your waist and the mattress if you have a gap so you have that support and are not just hanging there.
Alternate sides when you sleep so that you are not only staying on one side of your body every night as this could cause a muscle imbalance.
If you only have a very thin pillow, then think about doubling up for a more comfortable lying position, or just buy yourself a thicker pillow to get the necessary support.
You could also get yourself a body pillow (maybe even a customised one like a Dakimakura pillow) and press it toward your stomach to help keep you in that position.
Sleep on Your Stomach With a Pillow Underneath Your Abdomen
It has been said that stomach sleepers may experience more pain as it adds stress to the neck.
But, if this position does work for you and you are not experiencing pain in other places such as further down your back as well as your neck, then there is a way that you can do this for maximum benefit.
- Put a pillow under your pelvis and lower abdomen so that there is some pressure relief off your back.
- You may want to put a pillow under your head if you need a bit of extra support. A very thin pillow will help with this so you can have proper alignment and not cause more strain on your body.
Sleep in The Fetal Position
The fetal position is good for people who have a herniated disc and need more relief.
- Start by laying on your back, then gently roll over to your side.
- Tuck your knees to your chest then gently curl your torso toward your knees.
- Keep switching sides that you would do with side sleeping so that you are not causing problems with your muscles.
This might be a lot more relaxing than just sleeping on your side, so try it out when you next go to bed and see if it is the best choice for your lower back pain.
Sleep on Your Back With a Pillow Under Your Knees
Sleeping on your back seems to be the most popular position for people who suffer from poor sleep quality due to their back pain.
- Lay flat on your back and place a pillow under your knees.
- The pillow will keep your spine neutral and help maintain the natural curve of the spine.
- You can add a rolled towel underneath the small of your back for added support.
What Else Can You Do to Help Get a Better Night’s Sleep?
Finding the best sleeping positions is all well and good, but if you do not do additional things that can support your body, then you will not be able to get the benefits you need.
Here are some other ways that can help you be comfortable before you go to sleep.
Don’t Do Serious Exercise Before Bed
If you work out too hard before you get into bed, that can raise your adrenaline levels and even your body temperature which will make it very difficult for you to wind down and go to sleep.
Do Not Drink Any Caffeine
As you are aware, caffeine is a stimulant, and if you drink it before bed or you have it in the afternoon, then this will keep you up at night and make it increasingly difficult to fall asleep or have a restful sleep.
Decide on a Good Sleep Schedule
Putting together a sleep schedule that works for you will help a great deal and will stop you from waking up during the night or sleeping too late.
If you are having issues right now, take note of what you do during the day and see if that could have an effect on your sleep and what you can do to reduce that.
Your mind may be very busy when it gets to nighttime, so putting away phones, turning off the TV, and doing something that doesn’t require screens can stop you from feeling lethargic.
Conclusion
Do you now feel like you know what the best sleeping positions are for your lower back pain and are you happy to try them out?
Hopefully, you are and you have learned something that you didn’t know before.
If the pain is persistent and you think that there could be something else going on, then you need to go to your doctor and ask for a referral to a back pain clinic to see if they can diagnose your issue and help you obtain at least some relief.