Back pain can be a natural pill to deal with, especially if you live an active lifestyle. While looking for ways to alleviate your back pain, have you considered changing your sleeping position? The truth is, the way that you sleep could be contributing to your back pain or even working to help you lessen it!
In this article, we’ll explore how changing your sleeping position can alleviate back pain. We’ll explain why your sleeping position matters for your back health and what positions are best based on the latest, most trusted research in the industry.
We’ll even give you some tips on adjusting to your new sleeping position. Without further ado, let’s first explore why your sleep position matters while trying to alleviate your back pain.
How Your Sleep Position Is Connected to Your Back Pain
Chronic lower back pain affects up to 23% of the working population, and it is a significant issue. Still, many people don’t realize that their sleeping position can actually impact this issue. Many studies have shown that your position can actually cause back pain, specifically if you sleep in a supine, prone, or partial side-lying position.
Even more importantly, sleeping in the correct position can help you alleviate your back pain. Just as sleep can help with your brain health and overall health, it can help you heal your body, even taking away chronic pain you might suffer from. As you enter deeper sleep, your body releases a growth hormone that actively stimulates your body’s recovery, including from pain.
With proper spinal alignment, you can enjoy uninterrupted sleep and ensure you get excellent quality seven to nine hours of sleep per night. However, what positions are best for your overall health? Let’s explore that next!
Best Sleeping Positions for Back Pain Relief
While there are many positions you can sleep in, only some of them actually help you alleviate your chronic back pain. Here is a look at the best sleeping positions for back pain relief, starting with one you might expect: laying on your back.
On Your Back
Lying on your back or in a prone position is the ideal position, according to the experts. This position is best if you lie with a pillow underneath your head or neck and another underneath your knees. When you add pillows here, you’ll give your limbs a rest and allow your spine to fully relax.
Of course, if you are pregnant, you might want to avoid this position simply because it can cut off much-needed circulation to the baby and your heart. Otherwise, this position is suited for all others looking to improve their sleep and back pain.
On Your Side
Studies have shown that out of most sleeping positions, sleeping on one’s side is actually the most popular. One study showed that both men and women tend to avoid sleeping in prone or supine positions, instead opting for either right or left-side sleeping (Source: PubMed). In fact, up to 60% of Europeans prefer this sleeping position at night compared to all others.
To sleep on your side, you can put a pillow under your head and then another between your legs for additional support. However, it should be noted that for some, it’s common to experience some leg pain, even some hip pain, and potentially lower back pain. That’s why it is essential to find a comfortable position on your side that works for you.
Side sleeping can keep your spine in neutral alignment, but it can also help those who have sleep apnea, as it can keep the airways open white you rest. If you’re pregnant, this is also a great way to alleviate some weight that could strain your back.
On Your Stomach
Sleeping on your stomach, also known as prone position, is one of the worst positions to sleep in because of the great deal of pain people experience, especially women. If you can avoid it, do your best to sleep in any other position. This position forces your neck to turn, and it can actually add to further pain in your neck and back. It also puts the most pressure on your spine’s muscles and it can flatten the natural curvature of your spine.
If you must sleep on your stomach, try putting a pillow under your hips and lower stomach to make it easier on you. You can also put a pillow under your head, but be sure not to strain your back.
Reclined Position
For those interested in another sleep position, why try sleeping in a reclined position? This is great for those who want to alleviate their lower back pain because the reclined position can help you reduce spinal pressure (Source: UCF Health). The reclined position works by elevating your upper body slightly and protecting the natural curvature of the spine.
If you want to try this position, try an adjustable bed or a recliner chair. These can be great for alleviating your back pain while also encouraging more restful nights if you struggle with poor sleep already.
Tips for Adjusting to New Sleeping Positions
For those struggling with adjusting to new sleeping positions, being patient and supporting your new routines is essential. Some people see benefits from putting an object, like a pillow, up against their back to force themselves to sleep on their side. Many have even benefitted from the “tennis ball technique,” which forces you to keep on your side.
It’s also essential to have the right mattress. If you have an old mattress, it can be harder to get comfortable while supporting your spinal health and alignment. You should also invest in some great pillows that support your rest. Even if it takes you longer than you expect, remember it is a process, and you’ll feel better by the end of your transition to a healthier sleeping position!
What Position Do You Sleep In?
We hope that this article was informative and taught you more about how to sleep to encourage better rest and recovery! Even if you struggle with chronic back pain, these sleeping positions can help you alleviate some of this, so you sleep the whole night. Remember to be patient and allow your body time to adjust to your new routines.
For more information and insights on the latest studies on sleep health, check out more of our articles so you can learn how to get optimal sleep.
