Are you sick of waking up with a sore back? You’re not alone – so many of us deal with nagging lower back pain from sleeping wrong. The absolute worst position for your poor back is sprawling out on your stomach with your head propped up on a pillow.
Talk about a recipe for a twisted spine and angry back muscles.
Trust me, we get it. Through our own struggles with stubborn back pain, we’ve picked up some hard-earned wisdom. Did you know lower back pain is actually the number one cause of disability worldwide? Pretty crazy, right? We’ve dug deep into the research to figure out the best ways to sleep comfortably without wrecking your back.
In this guide, we’ll walk you through how to ditch those harmful sleeping positions and find ones that’ll have your back saying “thank you.” Get ready to kiss those morning aches goodbye and say hello to actually restful nights.
Your back will thank you!
Identifying the Worst Sleeping Position for Lower Back Pain
We often sleep in ways that hurt our backs. Stomach sleeping with a raised head is the worst for lower back pain.
Stomach sleeping with the head elevated on a pillow
Stomach sleeping with the head raised on a pillow is the worst position for lower back pain. This sleep style can hurt your spine’s natural curve. It puts extra stress on your neck and back muscles.
Our study found that people who sleep this way often have more neck and back issues.
We suggest avoiding this position if you have back pain. Instead, try sleeping on your back or side with proper support. A pillow under your knees or between them can help keep your spine in line.
For those with disc problems, a small pillow under the belly may help when sleeping on the stomach.
Good sleep posture is as important as good daytime posture. Sleep is when your body recovers from the day’s stresses, and a poor position can add to those stresses.
Alternative Sleeping Positions to Prevent Lower Back Pain
We’ll show you better ways to sleep that can ease your back pain. Keep reading to learn more about these helpful positions.
Sleeping on your back with a pillow under your knees
We love this sleeping position for lower back pain. It’s simple and effective. Lay flat on your back and put a pillow under your knees. This helps spread your weight evenly across your body.
It also keeps your spine in a good line. Your back will thank you for this!
For extra support, try a small rolled towel under your lower back. This helps keep the natural curve of your spine. It takes pressure off your lower back too. Many people find this position very comfy.
It can lead to better sleep and less pain in the morning.
Side sleeping with a pillow between your knees
We suggest side sleeping with a pillow between your knees. This position helps keep your spine in line. It takes pressure off your lower back. Put a pillow between your knees to keep your hips level.
This stops your top leg from pulling your spine out of line. You can also put a small pillow at your waist for extra support.
Side sleeping is great for people with herniated discs. It eases pressure on the spine. Try the fetal position by tucking your knees toward your chest. This opens up the spaces between your spine bones.
Switch sides now and then to avoid muscle imbalance. With these tips, you’ll wake up feeling better and ready to start your day.
Conclusion: Best Practices for Sleeping with Lower Back Pain
Good sleep is key for a healthy back. We’ve shared the best ways to rest without pain. Side sleeping with a pillow between your knees helps most people. A firm mattress and good pillow support your spine.
Try these tips tonight for better sleep and less back pain. Your body will thank you for the care you give it.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8631621/
- http://ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
- https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain (2024-04-10)
- https://casper.com/blog/pillow-between-knees/ (2021-12-15)
