3 Best Sleep Positions To Reduce Back Pain

Best Sleep Positions To Reduce Back Pain

Sleep positions to reduce back pain are vital for a good night's sleep. During sleep, most people with pre-existing back pain will experience some degree of exacerbation, particularly if their sleeping position puts more strain on the spine. The best way to reduce back pain while sleeping is to maintain a proper posture and sleep in positions that promote healthy spinal alignment, and personal comfort, and that help you get a good night's rest. Below is a list of some of the best sleeping positions for back pain relief, so you can go to bed with confidence and wake up refreshed.

3 Sleeping Positions to Reduce Back Pain

1. Supine: Supine sleeping refers to lying down with your back flat on the bed or mattress. Also known as “face up” This is the best sleeping position to avoid back pain, as it can help relieve tension and reduce pressure on the spine and other joints. Make sure that your head, neck, and shoulders are supported to keep them in alignment.

2. Side-sleeping: Side-sleeping is a bit different than the fetal position, which is another common sleeping position for those with back pain. Side-sleeping involves lying on your side, keeping your spine in a neutral position, and with your legs straight underneath you. It's crucial to have enough support when side-sleeping, as this can lessen the strain on your shoulders and hips while helping keep your spine aligned. It may be helpful to add an additional pillow between your knees for this support, especially if you're pregnant.

3. Sleeping on your stomach: For some people, sleeping on the stomach is the only way they can experience relief. While this is one of the less popular sleep positions to reduce back pain, you can modify it by placing a pillow under your pelvis for additional support. Doing so will help reduce the strain on your back. The extension position of the back sometimes provided “end range loading” on the low back joints to decrease discogenic or nerve pain. If doing a cobra position in yoga provides relief of your back pain or pain down the leg, this position may be helpful for your back 

Other Factors to Avoid

In addition to using these sleeping positions listed above, it's always a good idea to practice good ergonomics during the day. You might also want to avoid or modify certain things about your sleeping space, including:

• Avoid stiff or softer mattresses: Everyone is different when it comes to comfort levels. If your mattress is too stiff, it may be exacerbating your pain. On the other hand, if it's too soft, it may not be providing adequate support for your spine. If you think this could be an issue, consider replacing your mattress with a new one that is more supportive and comfortable. Sleep number beds are also a great way to adjust firmness, as are hybrid beds. A nice firm support with cushion is best practice and consider the life span of a mattress is 8-10 years. 

• Avoid excessive pillows: Too many pillows on or under your head can alter the natural curvature of your spine, so try to keep them to a minimum. A single pillow is usually enough for side-sleeping and placing under your legs, as well as under your pelvis for stomach sleepers.

• Keep your head aligned: Make sure that your neck is in line with the rest of your body while you sleep. Today, there are special memory foam pillows that can help you do this.

Relieve your Pain through professional Chiropractic treatment

Taking the time to adjust your sleeping position and make sure that it's supportive can lead to improved sleep quality as well as relief from back pain symptoms. If you're still having trouble getting comfortable at night, consider talking to a chiropractor for more treatment options and for better pain management. At Stumpff Chiropractic, we're dedicated to providing short-term pain relief to get you back to your daily activities as soon as possible! We provide chiropractic care to alleviate back pain during the day and night, check out some treatment options we offer below:

• Chiropractic adjustments

• Myofascial techniques

• Physical rehabilitation

• Spinal decompression

Meet Dr. Stumpff

Our chiropractor, Dr. Stumpff, is on a mission to help others feel relief and is himself a survivor of Osgood-Schlatter Disease, which affects development in adolescents. He graduated from Palmer College of Chiropractic Florida Magna Cum Laude and is a native of South Florida. Chiropractic care gave him a second chance to play sports and continue to lead an active life, and he is now a proud member of the American Chiropractic Association and Florida Chiropractic Association. He has dedicated his life to helping others with their back pain and discomfort and can help you find relief through chiropractic and holistic care.

Summary/Conclusion

If you're experiencing chronic or acute back pain, these positions above are the best sleeping positions to reduce back pain. However, getting a good night's rest isn't just about the position you sleep in. It's also important to make sure you have a dedicated chiropractor to provide the necessary treatment and relief for your back pain. Best course of action is to work on exercises and stretching during the “waking hours” so you are more aware of posture and support so when you sleep you are more comfortable. At Stumpff Chiropractic, you can get a customized treatment plan that's tailored to your individual needs. With Dr. Stumpff's expertise, you can get relief from your back pain and sleep better at night. Contact us today at (954) 368-4054.