Back Pain When Sleeping
This content was medically reviewed by Baher S. Yanni, MD, on April 30th, 2020.
If you’re waking up with back pain, chances are it’s due to your sleep position. Poor bed posture can worsen backaches and contribute to your adverse spine condition. If your nighttime sleep habits are having painful side effects, here’s our advice on how to mitigate or prevent back pain while sleeping.
What Causes Back Pain While Sleeping
Sleeping in the wrong position can wreak havoc on your back. If you’re already struggling with chronic lower back pain, poor sleeping postures can make it worse. The way you sleep may even be the culprit of your back pain.
The way you sleep matters when it comes to your spine. When you lie down at night, it’s essential to maintain the spine’s natural curve, ensuring your head, shoulders and hips are all in alignment, and your back is fully supported. Certain sleep positions put painful pressure on your back, neck and hips and can lead to lower back pain.
The Four Best Sleeping Positions for Back Pain
The best sleep position is lying on your back. If you feel uncomfortable sleeping this way, you’re not alone. Many people find that sleeping on their back causes them to snore, or they just can’t feel comfy in that position.
Everyone sleeps in their own unique way. Here are a few sleeping positions you can try to help reduce your back pain and catch more z’s.
1. On Back With Knee Support
Lying on your back is considered the best sleeping position because it evenly distributes your weight to the full length of your body. Placing a small pillow under your knees provides additional support by helping maintain the natural curve of your spine.
2. On Side With Support Between Knees
Lying on your side can actually place your spine out of alignment. If this is your favorite sleep position, lessen your risk of backache by placing a firm pillow between your knees. By raising your upper leg in this way, you restore your natural alignment.
3. The Fetal Position
While it may feel odd to sleep with your legs drawn toward your chest, the fetal position actually straightens your back. This sleep position reduces the bend of your spine and opens the joints, making it great for those who’ve suffered a herniated disc.
4. On Stomach With Pillow Underneath
Sleeping on your stomach is widely considered the worst sleep position. If you enjoy sleeping face down, there is a way to improve your spine’s alignment. Just place a slim pillow underneath your hips and stomach, raising your mid-section.
Normally, this position also forces you to sleep with your head turned one way or the other, which is bad for your back. You can alleviate this concern by using a pillow or rolled-up towel under your forehead to give you room to breathe as you sleep face down.
Speak to the Experts at Spine INA
If changing up your sleeping position, pillow and mattress doesn’t help your chronic back pain, it’s time to schedule your appointment at Spine INA. Our musculoskeletal experts can provide individualized care to ensure you get the best treatment for your back pain.
Learn more by contacting us today. We’re here to relieve your pain and revive your life.
