Sleep is a vital function. About one-third of your lifespan is spent sleeping. Given the recommended daily sleep for adults, you’re probably spending 7 hours a night laying on a mattress. The position you sleep in affects your spinal alignment, which can lessen or worsen lower back pain.
Your lower back supports most of your body weight, making it a common area for acute pain. Having a proper sleep posture can improve your quality of sleep and reduce the pain you may feel during the day. It may feel unusual to suddenly change how you sleep. But, your sleep position is changeable. It’s possible to train yourself to alter your sleep posture. You can also update your current sleep position with small tricks to reduce the tension in your body.
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Avoid sleeping on your stomach
Lying flat on your stomach can have devastating effects on your back. This sleeping position strains your back and results in neck and spinal misalignment.
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People who sleep on their stomachs may experience frequent joint soreness and pain in their shoulders, knees, neck and back. If this is your sleep position, take active steps to convert to a different position.
If you’re unable to adapt, placing a firm pillow on your abdomen and back could help alleviate tension on your lower back. Using a pillow for your neck also reduces pressure from the unnatural bend of your head.
Sleep on your back to relieve back pain
Sleeping flat on your back is ideal for relieving back pain. This position evenly distributes your body’s weight and minimizes pressure on joints.
To optimize this sleeping position, put a pillow under your knees. Also, be sure to support your head with a pillow.
This position is not ideal for everyone. For people with sleep apnea, snoring, GERD, irritable bowel syndrome and heartburn, back-sleeping could worsen symptoms. Also, pregnant women should avoid this sleep position, as a 2018 study linked it to stillbirths.
Side sleepers should use a pillow
If you’re unable to convert to sleeping on your back, side sleeping is the second-best position. This position involves lying down with your leg straight and it helps keep your spine in a neutral position. Place a pillow between your legs to reduce the stress on your back, hip and pelvis. If possible, be sure to alternate between sides each night to prevent muscle imbalance and pain.
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You may be aged out of the fetal position
Lying in the fetal position keeps your spine in its natural alignment. However, as you age, loss in your body’s natural elasticity could lead to tightness, stiffness and soreness.
For people with arthritis, fetal positions could worsen symptoms in the knees, hips and back. However, people with herniated discs might get relief from sleeping in the fetal position.
If you sleep fetal style, be sure not to tighten up. Sleep in a loosened fetal position and place a pillow between your legs to reduce the strain on your hips.
Support your neck with the right pillow
When you sleep, be sure to support your neck with a pillow. But beware, the wrong pillow could worsen your back and neck pain.
When using a pillow, whether you prefer it soft or firm, be sure to pay attention to how it impacts your neck alignment. The key to the right pillow is having one that puts your neck in neutral alignment.
If the pillow is too high, your neck will be positioned at a high curvature. This can result in straining, which causes neck and back pain. Similarly, if your pillow is too low, the exaggeration of your cervical curvature can result in straining that causes stiffness and pain.
