These Sleep Positions Will Help Ease Your Back Pain

Sleep plays an important role in our health and well-being, it’s time of relaxation and regeneration we all need to maintain physical and mental health.

When you experience low back pain or neck pain you may have difficulty finding comfortable sleep position. In consequence, you don’t sleep well and you wake up stiff, tired, frustrated and in more pain. Sleep deficiency can influence our ability to function as well as our perception of pain.

One of the worst sleep positions is to sleep on your stomach with flatten lower back curve and rotated head, putting unnecessary stress on our cervical and lumbar spine. If we are sitting in a slouched position all day long at work and then sleep in our stomach for all night, we are constantly putting pressure on our spine, that may lead to pain and health problems.

Here you can find 3 easy modifications of your sleep positions that will help you ease your back pain.

First position 

If you like to sleep on your side, which is one of the most popular positions, try to bring your legs toward your chest and put a pillow between your knees. Avoid putting your head pillow too high to prevent excessive sideband of your neck, that will put a strain on your neck muscles. Your head should be positioned in the middle and your pillow should fill in the space between the bed and your neck.

Second position

If you like to sleep on your back, simply put a pillow under your knees to maintain the natural curve of your spine. Avoid putting your neck pillow too high to prevent neck muscles strains. Always try to maintain the natural curve of your spine.

Third position

Try to avoid sleeping on your stomach, however, if this is your favorite position that you’re used to, you don’t have to force yourself to change considerably the way you sleep because this may only cause more frustration and make it harder to fall asleep. You can modify your sleep position to put less strain on your back.

If you like to sleep on your stomach, place a slim pillow under your lower abdomen to prevent excessive low back extension. You may also put an additional pillow under your shins to support your legs. Use a slim pillow under your neck, but if it causes discomfort in your cervical spine, try to sleep without pillow support.

Those easy tricks can help you sleep better and wake up full of energy for a new day!

By: Katarzyna Borkowska, PT

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