Can switching your sleep position can ease back pain? Back pain is a complex condition with various root causes due to the complex network of muscles, joints, bones, and ligaments that make up the spine. As a result, there are several causes of back pain.
Having trouble sleeping because of back pain is a common problem. It may be tough to unwind and catch some shut-eye when you’re in constant pain. Consequently, people in pain often get less sleep and sleep of lower quality.
The best way to get a restful night’s sleep and wake up without back or neck pain is to find a position where you can relax comfortably.
Read on to find out the ideal sleeping posture for lower back pain and which ones you should avoid.
Best Sleeping Positions For Back Pain
Here are some sleep positions you can adopt if you are suffering from back pain.
1.  On Your Back
Only eight percent of people regularly sleep on their backs, despite this position being ideal for maintaining spinal alignment.
Adding a few pillows to your bed’s configuration might increase the positive effects of back sleeping. Using a small pillow for support beneath your head and neck (but not your shoulders) can help you maintain a healthy posture as you sleep.
Pillows under the knees offer additional support and comfort by allowing the spine to keep its normal curvature.
While it’s true that resting on your back is better for your spine, this position isn’t without its downsides.
- Sleep Apnea
Those with sleep apnea should avoid sleeping on their backs because doing so increases the risk of having their tongue block their breathing tube. A better option is to sleep on one’s side with one’s legs straight.
- Snoring
A snorer should probably avoid it. Snoring is often exacerbated by lying on one’s back. Snoring can be alleviated by sleeping on one’s side with the legs straight.
- Pregnancy
Sleeping on one’s back during pregnancy has been linked to various negative health outcomes, including back pain and hypotension. The best sleeping position for pregnant women is on their sides, with their knees bent.
2. On Your Side
Sleep on your side is not suggestive of easing back pain; however, adopting these postures may help you get some relief. Check these out.
- With legs straight
Sleeping on one’s side, with the body and legs upright, is preferable for those who snore, experience sleep apnea, or simply do not like sleeping on their backs.
As it prevents your airways from closing, this is the best sleeping position for those who snore or suffer from sleep apnea. If you put a little pillow in the space between your legs, you can help maintain spinal neutrality.
- With Legs Bent Upwards
Most people like to sleep in the fetal position, which involves lying on one’s side with one’s legs up. This is a common choice. However, it hinders your neck and upper back from resting naturally.
Joint and back pain are common complaints among those who favor the fetal position because it encourages an improper distribution of body weight.
Instead of tucking the chin to the chest and drawing the knees as high as they will go, a relaxed bending angle can help lessen the likelihood of waking up in pain.
For pregnant women, the optimal sleeping position is lying on their side with their legs bent, which ranks as the third-best position for most people. It’s the safest and most comfortable position for a pregnant woman’s belly.
Sleeping on one’s left side has additional health benefits for the unborn child by increasing blood flow and nutrition. In addition, you may keep a pillow between the pregnant woman’s knees and legs for extra comfort and support.
The Position Everyone Should Avoid – Sleeping On Your Stomach
Sleeping on your stomach is not recommended for anyone experiencing low back, cervical, joint, or pregnancy-related pain. Because this position straightens the natural shape of your spine, it places the most strain on your spinal muscles and joints.
Additionally, turning your head while lying on your stomach might put a strain on your neck and upper back.
While it’s recommended that you don’t sleep on your stomach, the importance of actually obtaining enough shut-eye cannot be overstated.
Placing a pillow under your lower belly and under your head will relieve some of the back strain if this is the only way you can get some shut-eye.
If your head hurts from resting on a pillow, ditch it.
Wrapping Up
Variables other than your sleeping position are to blame if you’re having trouble sleeping despite adopting a healthy posture.
Back discomfort is not trivial, but it is manageable for many people by adjusting their daily routines. Acquiring the knowledge of the most comfortable sleeping positions is crucial for avoiding nighttime discomfort. Being mindful of your posture and motions can also increase your level of comfort all day long.
If you’ve tried changing your sleeping position but still have difficulties sleeping or have back pain, it could be time to consult a doctor.
Meta: The best sleeping position for you is the one that keeps your spine aligned all night. Here, we discuss which positions to adopt and avoid to ease back pain.
