During the day, maintaining proper posture can help keep pressure off of your spine, muscle tissues, and nerves and reduce your risk of lower back pain. But when you’re sleeping in bed, your body can end up in a variety of unusual and uncomfortable positions that strain your musculoskeletal system. As such, it’s common for adults to wake up with stiff and fatigued muscles. Fortunately, by adopting these chiropractor-recommended sleep positions, you can maintain proper spine alignment and enjoy a pain-free slumber.

3 Ways You Can Sleep to Prevent Lower Back Pain

1. On Your Back

Sleeping on your back is the best way to keep your spine aligned and reduce tension on lower lumbar muscles. When sleeping this way, make sure to use a pillow that supports your neck without causing it to lift too high or sink too low.

For some, placing a rolled-up towel or pillow under the legs can help make the position more comfortable without exerting stress on the spine. If sleeping this way causes your snore, you might also consider using a reclining mattress to support the back while keeping your airways open.

2. On Both Sides With a Knee Pillow

Sleeping on your side can feel comfortable, but may end up placing too much pressure on the hip and knee joints. In other cases, individuals will develop tension-causing muscle imbalances by resting on one side more than another.

To avoid these complications, it’s best to take the pressure off your hips and knees by sleeping on your side with a pillow between your legs. Those who have herniated discs may find that tucking the knees toward the chest in a fetal position can offer lower back pain relief. Whatever position works for you, try to alternate sides to prevent painful muscle imbalances.

3. On Your Front With Pillows Under the Head & Waist

Chiropractors often encourage patients to avoid sleeping on their stomachs, as the position can cause the neck to shift out of place. However, if this is the only way you can fall asleep, there are steps you can take to keep your neck aligned. Specifically, you should sleep on your front with one supportive pillow beneath your head and another under your groin area.

If adjusting your sleep position isn’t enough to alleviate your lower back pain, turn to the professionals at Ark-La-Tex Health Center. Offering comprehensive chiropractic services in Texarkana, AR, this clinic knows how to pinpoint the source of your symptoms—such as a pinched nerve or herniated disc—with precision. Depending on the nature of your injury, this chiropractor will develop a custom treatment plan to not only relieve discomfort but also prevent it from returning. To learn more about how their treatments can support your spine health, visit their website. For appointments, call (870) 773-­7246.