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Picking the Right Sleep Position for Back Pain

Do you ever wake up with a tweaked back? Waking up with back pain can really start your day off on the wrong foot. Who knew your night of restful slumber would actually be a night of back torture? The key to waking up pain free could be how you sleep. Whether you sleep on your side, stomach, or back, here are a few tips to protect and support your back.

Protect Your Back While Sleeping on your Stomach

Sleeping on your abdomen is a harsh position that can increase back pain. Why? Sleeping this way allows your back to cave in and your spine to be unsupported. Sleeping on your stomach also puts pressure on your joints and muscles. If you can’t change positions, try putting a pillow under your pelvis to offer more support for your back. Now that your pelvis and lower abdomen are higher, evaluate the pillow under your head. Does it cause too much strain on your back? If so, go without a pillow.

Tips for Side Sleepers

Majority of individuals sleep on their side. This position can lead to back and hip pain because the top leg slides forward causing the lower portion of your spine to rotate. Also, some side sleepers’ top shoulder droops forward while they snooze causing more spine rotation. To protect your spine and back during the nighttime hours, utilize a body pillow. A pillow in between your knees helps, but a thick body pillow will help keep your whole body aligned while you sleep. Also, choose a thicker pillow for your head so that there is not a lot of pressure on your neck.

Pain Relief if You Sleep on Your Back

Sleeping on your back is the best position to keep back pain at bay. However, sometimes due to individual’s mattresse or body shape, even sleeping on your back can cause lower back pain. Try placing a pillow under your knees to help your back maintain the normal curve. You can also add a small rolled up towel underneath the small of your back for more support.

No one likes to wake up in pain. These sleeping tips may be hard to adjust to at first, but before you know it, you will be sleeping better and waking up pain-free. Remember, your back pain could be caused by your mattress, read this great article to learn more.


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