Best Sleeping Position for Lower Back Pain

Rohan Mathew


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Low back pain is a chronic ache and discomfort located under the costal margin and up above the inferior gluteal folds, which does not necessarily cause leg pain.

Lower back pain is not caused by any severe medical condition such as cancer or heart stroke; instead, stress, excess strain, improper posture, bad sleeping position, and other routine habits is the leading reason for chronic back pain.

There is another form of LBP which is rare and cannot be identified by a single attribute and can be found under pathologies such as (tumour, infection, osteoporosis, fracture, inflammation, radical syndrome)

 How Does Posture Relate to Back Pain?

Posture plays a vital role in your body movement; it has been signified by various therapists, doctors, and even meditators that posture should be straight and not bending in any way.

In today’s time, right from young adults to older adults, most of them suffer from an orthopaedic issue, mainly in lower back pain or muscle pain.

The reason for arousing LBP is nothing but poor posture; it is important to maintain your posture while standing, sitting, and sleeping.

Not just standing or sitting, but the sleeping position also leads to chronic low back pain, which can be discomforting and painful.

While sleeping, if the posture is not taken care of, it can lead to an issue in the spinal cord, neck, and other body muscles.

Due to your hectic schedule, you tend to fall asleep early without even realizing the position, which can twist, crook, or pin some of the body muscle for longer hours, leading to ill effects on posture.

The previous night’s sleeping posture’s impact can follow you till the next day, resulting in cramps and numbness.

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How Does Sleeping Position Affect Your Spinal Bone?

The pain not creating any hindrance in the daytime but only affecting when you wake up in the morning, means it’s the indication of lower back pain.

Your body is at rest when you are sleeping, and there is no weight that your spine and joints can bear. Therefore, it cannot consider it as the sole reason for lower back pain.

Certain issues such as osteoarthritis, herniated disc, slipped disc, and sciatica nerve can be the other reason causing lower back pain.

Apart from this, daytime sitting posture and lifestyle can also lead to back pain. If you have experienced any pain while lifting any heavy object can also cause muscle strain.

When you travel for work via your four-wheeler, then sustainable posture in the traffic can also generate muscle strain.

Spending nine hours at your work station looking at your desktop screen and typing keys is also a strong reason causing back pain.

While your usual morning walks and less bone marrow can also instigate the weak muscle causing chronic pain.

Importance of Sleeping Position for Back Pain

While preparing for night sleep, you should make sure to keep your spinal cord and head neutrally positioned. Keep your legs straight and elongated, and do not over-bend your knee.

Aligning your sleeping position with neutral posture can help keep your body parts at the optimal stage, chin straight up, back straight, knee slightly bent, and hips aligned with shoulders.

The spine positioned neutrally helps in keeping your muscle loose without creating any pressure or stiffness.

Sleeping Patterns Helping in Keeping Your Back Aligned

Sleep on your right side with your pillow between your legs: Using the pillow between your legs and aligning below your knees is the tip that helps you sleep in a comforting posture. The pillow’s role is to keep your hips, thigh, and spine aligned in a better position.

Sleeping in a fatal position: Use the spongy pillow to help you rest your head comfortably, letting your neck muscles strain-free.

Sleeping in a curvy position helps keep your vertebrae space free from weakness, nerve pain, and swelling, which ultimately prevents your discs from moving from normal space.

Sleep facing the floor with a pillow under the abdomen: keeping the pillow under your abdomen helps keep your disc-free and relieve any stress.

Sleep on your back with a pillow under your knees: Sleeping in a position where you keep your back aligned straight helps rest your back without any pressure or bend. The better the alignment, the best comfort your spine received.

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Methods for Keeping Your Back Pain Free

Maintain a night-time sleep routine: Set your routine with an aim to get adequate sleep for eight to ten hours. Scheduling the bedtime routine can help get the proper sleep and wake up fresh and energetic in the morning.

Facing any trouble with sleep routine: It is usually important to keep a bedtime routine (praying, reading, soft music). It can include anything that can help you in relaxing and pampering yourself. You can continue your routine every night before 60 minutes.

Avoid caffeinated drinks: Caffeine has substances that activate your mind, thereby decreasing sleepiness. Try to skip your cup of coffee at night.

Cut down on alcohol consumption: Alcohol consumption affects your health and, specifically, your mind. Recurring thought hits your mind leading to frustration or emotional trauma. It is vital to keep your mind relax and clutter-free.

Try to avoid rigorous activities during night time: Rigorous exercise before going to sleep can lead to a change in body temperature, which can again hamper your sleeping schedule and retrieve from falling asleep.

Tips for Better Sleep and Pain-Free from Back Pain

Look for the right position: There are various sleeping positions and testimonies available online, but you should try the one that suits you and your body type.

Observe the amount of ease you receive in different positions, and hold onto the position that best suits your back comfort.

Try stuffing a pillow underneath your legs; it can help in creating better support.

Own a comforting mattress:  The mattress is important for your back and your body alignment. Choosing the right mattress can help you with the reduction in LBP.

There are two kinds of mattress (soft and hard mattress), you can choose as per your back situation. Some people find a soft mattress more comfortable than a hard mattress.

A soft mattress is good for people with a broader waist as it keeps their spine straight, whereas if you are looking for support, then a harder mattress can do the job for you.

I would recommend you go for the hard mattress as it can lead to providing absolute back support, which is important to heal your lower back pain, for more in depth guidance related to back pain and its curing ways, click here

Be careful while stepping in and out of your bed: Choose your bedside and make it a habit to get in and out from your selected side.

Trying to reach your side with jerking movements and bending motions can lead to an increase in back pain.

Make a habit of gentle yoga moves before bed: Yoga poses are meant to give you relief from stress and muscle strain.

Before practicing any asana, speak to your doctor to avoid any stretching, leading to worse pain.

Breathing exercise is helpful as it can give you relaxation and helps in breathing appropriately.

Let’s Summarize

The ideal sleeping hour is 8 -12 hours, which can be affected by several factors, but you don’t want back pain as the ideal reason for inadequate sleep.

Therefore, you need to have a proper routine to avoid any muscle pain leading to severe lower back pain.

If you are sleeping in discomfort, it can hurt your spine and overall body health.

If you find yourself in pain, then consider that hint and try to fix it using home remedies.

If the need arises, consider speaking to an orthopaedist or spine specialist to rectify the exact issue.