Best Sleeping Positions for Lower Back Pain | 4 Pain Free Positions

Do you also suffer from back pain at night while sleeping? Lower backache is a very common issue across the globe and not only causes discomfort but also disturbs a goodnight’s sleep. Causes of backache are often bad posture, awkward sleeping positions, eating habits, etc.

Best Sleeping Positions for Lower Back Pain

  1. On the Side with a Pillow Between the Knees

One of the best sleeping positions for lower back pain is sleeping on your side with a pillow between the knees.

Here the key is the pillow which makes this a healthy sleeping position because it keeps the hips, pelvis and spine in better alignment.

  1. Sleeping in Fetal Position

Sleeping in the fetal position reduces the bending of the spine and helps in opening up the joints. It opens the space between your vertebrae. Read: How to Cure Plantar Fasciitis in One Week & Reduce the Foot Pain

  1. On the Front with a Pillow Under Your Stomach

Sleeping on your front is considered the worst position to sleep in usually because the head is turned which twists the spine and puts extra pressure on the neck. But there are certain people who find it difficult to sleep in any other position, for them, sleeping with a pillow under the hips and stomach helps with the spinal alignment.

  1. Lie on the Back with Supported Knees

Sleeping on your back is considered the best sleeping position for lower back pain. Lie on your back with your head and neck supported with a pillow and a small pillow under your knees. Fill any existing gaps between the mattress and the body for extra support.

Best Sleeping Positions for Lower Back Pain - 4 Pain Free Positions

You must have noticed that the most important factor behind the best sleeping positions for lower back pain is having the right pillow and the right mattress. Consider your ideal position to sleep in order to choose the perfect pillow. For example, people who sleep on their back will need a thinner pillow to support the neck in comparison to those who sleep on the side. Similarly, choice of mattress will depend on the body shape, size and proportions.

Along with adhering to healthy sleeping positions, take care of your sitting position in the day too. Since most of our time is spent sitting for work, or for classes extra, follow the best sitting position for lower back pain, that is, sitting with lower back support.