Best sleeping position for back pain, what you need to know
Whats the best sleeping position for back pain? Can your sleeping position relieve your back pain? ” Does your back pain keep you awake at night?” See these expert tips on how to have a more comfortable (and less painful) night.
Whats the best sleeping position for back pain?
- To sleep well at night, take measures during the day to relieve back pain: Maintain good posture.
- Invest in a mattress and a pillow and a mattress on which you feel comfortable. Be sure to try them before you buy.
Back pain can make it difficult to get a good night’s sleep. At the same time, how you sleep can make things worse – while certain sleeping positions put pressure on an already existing pain in the back, others can help you find relief.
Although the problems of back pain and a bad night’s sleep are connected, the connection is not well understood. “There is not much science behind sleep as a major cause of back pain,” says Dr. Santhosh Thomas, a column specialist with the Cleveland Clinic and associate medical director of Richard E. Jacobs Medical Center in Avon, Ohio.
The experts believe, however, that people with sleep problems have more problems with back pain. “Sleep deprivation is known to affect mood and functional ability and adversely affect pain perception,” says Dr. Thomas. Pain in turn can affect the quality of your sleep, according to the National Sleep Foundation .
A study with more than 3,100 people, published in the Asian Spine Journal in 2014, found that more than 32 percent of people with low back pain suffered from sleep disorders as a result of their back pain, waking up at least twice overnight. The researchers also found that the worst time for back pain was between 19:00 and midnight, and the worse the pain, the more sleep was affected.
Worst Positions for Back Pain While Sleeping
Some positions during sleep can put pressure on your neck, shoulders, hips, back, knees, and even your feet, all of which can lead to pain, Thomas says. There is no specific position to sleep and prevent pain, but you can try a few tricks to decrease or keep under control so that you can sleep more deeply.
Sleeping on your stomach
“Normally, they sleep on their stomach and can flatten the natural curve of the spine, putting some additional pressure on the muscles of the back,” says Thomas. In addition, sleeping on your stomach means that your neck is turned to the side, which can actually result in back pain in the shoulder region, says Paul Grous, a spine specialist at Penn Partners in Philadelphia.
However, do not worry about keeping your body in the same position all night long. It is normal for you to move a little while you sleep, and this is a good thing as a small movement can help relieve the pressure on the back. “Any sleeping position has the potential to amplify back pain if you stay for a long time,” says Thomas.
Your daily activity – or lack thereof:
“My opinion about the biggest factor causing back pain in our population is the amount of time we spend sitting for hours,” he says. “We sat for a long time and we did not sit properly. We sat with rounded backs and drooping shoulders. ” During the day, try to stay as much as possible in a good posture when standing and sitting to help ease back pains at night.
Sleep Positions That Help Relieve Back Pain
First, you have to be comfortable to have a good night’s sleep. Thomas suggests making some simple modifications to your position to have a regular sleep to help back strain:
- If you are sleeping supine: Place a pillow under the knees to allow your spine to maintain its natural curve.
- If you sleep in prone position: Place a pillow under your lower abdomen and pelvis to relieve back strain.
- If you sleep on your side: flex your legs slightly upward towards the chest and sleep with a pillow (a full-length pillow can be comfortable) between your knees.
The ideal mattress and pillow
When it comes to choosing a mattress and pillow, Thomas says personal preference is the rule for your comfort. Some people prefer the firmness of a harder mattress while others feel more comfortable on a soft mattress, in case patient with EA prefer a harder one that maintains the natural curvature of the spine, if necessary add a thin type mattress box of eggs on your mattress. He suggests spending a night in a hotel that offers options for customers to choose pillows and mattresses so you can try before you buy.
Grous says some people may find it helpful to use a contoured pillow to relieve neck strain or sleep on just one pillow rather than a pile of multiple pillows.