These include: Also, make sure to follow along with the PainDoctor.com blog as we often discuss lifestyle changes you can make every day to reduce lower back pain. So what are the Alternatives ? It also provides better alignment of your spine. If you have trouble sleeping on your back, there are other options for avoiding back pain. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position. But, as MindBodyGreen explains, where your legs and arms are while you sleep can also affect pain levels. If you prefer sleeping on your stomach, for example, placing a thin pillow under your hips can reduce pressure on your spine. If they don’t, or if you experience even more severe lower back pain, you should absolutely talk to a back pain doctor. This is partly true because it may add stress to your neck. Last medically reviewed on June 15, 2017. I “must” sleep on my back due to having subluxated shoulders–and have done so for 20 years. Use a full-length body pillow if you prefer. Some people need to tie their legs together in order to make this change. 1. Research shows a medium-firm mattress is best for supporting your spine long-term. This is especially true if you’re making the switch to a significantly softer or harder mattress. Too many pain patients find that sleeplessness and pain levels can create a vicious cycle: with less sleep comes more pain, and with more pain comes less sleep. Always move your entire body together, keeping your core tight and pulled in. The best way to sleep with lower back pain will be the one least irritating to the nerves and muscles in the lower back.. Sleeping on the back may be an effective way to relieve back pain for some people. Sleeping on your stomach is considered least ideal for pain relief, since the lumbar region is left unsupported, placing strain on your spine and lower back muscles. Sleeping on your side with your knees drawn up can help relieve lower back pain by allowing the joints in the spine to open up. This eases some of the strain on your lower back. If you have a herniated disc, you may want to try sleeping on your side curled in a fetal position: How does this position help? Be careful while turning in bed. Reclining may be beneficial for your back because it creates an angle between your thighs and trunk. For side sleepers: You may want to look for a firm pillow. However, never arch back into pain, work in a … By making simple changes in your sleeping position, you can take strain off your back. Use an ice or a cold gel pack before hopping into bed. This is another helpful on how to relieve lower back pain while sleeping. How to Relieve Back Pain During Pregnancy While Sleeping It is very common for a pregnant women to experience backache while they sleep. In addition to modifying your bedtime routine, look towards things you can do during the day to reduce back pain. Then, place another pillow under your knees. For some people, sleeping on their back may be the best position to relieve back pain: How does this position help? Feeling any sort of stiffness, numbness, or achiness in the joints could be a sign that you need a new mattress. You can get out of alignment during twisting and turning motions as well. Start this routine about 30 to 60 minutes before your set bedtime. We will never give away, trade or sell your email address. Secondly, how old is your mattress? Ask the salesperson which ones he or she would suggest for back pain. How this works. As DailyHealthPost points out: “Ultimately, it’s not just about how you sleep. The proper way to exit a bed upon waking is to roll onto your side and use your arm to push up from the side-lying position. Back pain can make it tough to get a good night's sleep. Consider buying several options and trying them at home, returning the ones that you don’t like. You may also place a small, rolled up towel under the small of your back for added support. If you sleep on your back, put a pillow under your knees to give the natural curve of your back more support. If there’s a gap between your waist and the mattress, consider using a small pillow there for added support. If it’s several years old and looks lumpy or has springs poking out, it may be time to invest in a new one. Yes, try out and test as many mattresses as you can. The Better Sleep Council recommends people examine their mattresses every five years or so to identify excessive wear and tear, and buy a replacement if necessary, according to WebMD. But don’t go out and buy one just yet. Sleeping on your side isn’t ideal, but it’s much better than sleeping on your stomach, which is considered the worst position for people with back pain. In fact, there are 2 good positions, but one of them is not very comfortable for most people and is not recommended for people who snore or suffer from sleep apnea.. 1. Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. It’s worth the hassle to find a supportive, comfortable pillow because they make a big difference in overall sleep quality. Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder. Save hard exercise for the morning or early afternoon hours. More specifically, if you know bending forwards hurts you then try arching backwards 10-12 times to see if the opposite movement eases your pain. This angle helps to reduce the pressure on your spine. And don’t be shy: take your shoes off and hop on for a few minutes while relaxing in your usual sleeping position. The most important thing to evaluate is how you feel after waking. But if you are part of the 33 million people suffering back pain right now, a good night sleep is like a dream too high to achieve. Here’s our process. Just like there is no one-size-fits-all option for mattresses, the type of pillow a person uses is mostly personal preference as long as it supports the spine in a healthy way. Sleep on your side with a pillow between your knees, 2. Try a different pillow to manage your neck pain if it’s leading to back issues. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. If it’s in the cards financially for you to buy a better mattress, follow these suggestions: Try out several mattress options out at the store and see which one you like. These can get you back on the right track to managing and reducing your pain. Sleeping in a reclined position may benefit lower back pain, particularly in people with isthmic spondylolisthesis. You just lie gently on your side and tuck your knees slightly toward your chest and curl in a fetal position. If your hips and waist are in a relatively straight line, a more rigid surface offers better support.”. Having one leg hiked up higher than the other, for example: “Twists and torques the pelvis for as long as you maintain the shape. At the same time, how you sleep may make things worse — while certain sleep positions put strain on an already aching back… This video … Tuck your knees toward your chest and gently curl your torso toward your knees. When you sleep on your back, your weight is evenly distributed and spread across the widest area of your body. A previous injury, poor posture, sitting for extended periods of time throughout the day, and even certain sleeping positions can cause pain, which can in turn lead to sleeping issues such as insomnia.While sleeping position is a common cause of lower back pain, activities during the day are more often the cause. It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body. “Lastly, make sure you are getting out bed properly. For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. From this position, scoot to the very edge of the bed and get up using your legs, not your back.”. It’s often hard to tell what it will feel like at home. While you’re at it, remember to change your pillow every 18 months or so. How does this position help? 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