Best Sleeping Positions To Prevent Lower Back Pain – Alignment Tips & More

 About 31 million Americans experience lower back pain at some point. The Global Burden of ‎Disease study described back pain as the leading cause of disability worldwide. And it’s the ‎second most common cause of disability in the U.S.‎

Mostly back pain is not caused by any severe medical condition such as cancer or arthritis. Instead, it ‎is often triggered by strain or stress from poor posture, uncomfortable sleeping positions, and ‎other lifestyle habits.‎

What Causes Lower Back Pain?

The leading cause of back pain at night is an improper sleeping position – either because of how you sit ‎at work or how you sleep at night. Between the vertebrae in the spine, intervertebral discs are present that ‎rehydrate at night. Poor sleeping posture can prevent disk rehydration.‎

The Best Sleeping Positions to Prevent Lower Back Pain

Here are the best sleeping positions to adopt if you are suffering from lower backache, along with ‎some other things you can do to get a better night’s sleep.‎

Lying on Your Side with a Pillow tucked between Your Knees

If you feel uncomfortable lying flat on your back, try switching to your side.

• Let your shoulder and any side of your body (either right or left) contact the mattress.‎
• Put a pillow between your knees. The pillow will help keep your spine, hips, and pelvis aligned.‎
• If there is a gap between your waist and the mattress, consider placing a small pillow there for ‎more support.‎

Lying on Your Side in a Fetal Position

If you are suffering from a herniated disk, try sleeping on your side in a fetal position.

• Lie on your back and then gently roll onto your side.‎
• Bend your knees toward your chest and gently twist your torso toward your knees.‎
• Remember to change sides occasionally to prevent any misalignment.‎

Lying on Your Stomach with a Pillow underneath

Sleeping on your stomach is typically harmful to the back because it might add strain to your neck. ‎However, if you lie on your stomach, you don’t have to force another position. Instead:‎

• Place a pillow under the lower abdomen and pelvis to relieve pressure on your spine.‎
• Depending on this position, you may choose to use a pillow under your head.‎

Lying on Your Back with a Pillow Under Your Knees

Sleeping on your back will be the best position for relieving back pain. Because when you sleep ‎on your back, your weight is evenly distributed over your body. As a result, it put less stress on ‎the pressure points. It also gives a better alignment to your spine and internal organs.‎

• Lie flat on your back.‎
• Place a pillow under your knees and keep your back straight. 
• You can also place a small rolled-up towel under your back for further support.‎

Other Sleep Hygiene Tips

Here are some other ideas for getting better rest at night and relieving your back pain:‎

• Set yourself up on a sleep schedule.‎
• Try to follow a nighttime routine such as taking a bath, doing gentle yoga, or reading books.‎
• Use a pack of ice or cold gel for backache before you go to bed.‎
• Save strenuous exercise for the morning or early afternoon.‎
• Avoid caffeinated beverages like coffee and other stimulants before sleeping.‎

What if the above-mentioned measures aren’t enough?

Research shows there is a correlation between pain and sleep. So, try incorporating these simple ‎changes to your sleep routine to relieve back pain – less pain means a sound sleep!

However, suppose the pain is significantly affecting your daily life. In case, if you ‎experience numbness or tingling or have problems controlling your bladder or bowel, it is necessary to consult a chiropractor.‎

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