If you have chronic lower back pain, the cause might be your sleeping position. Ideally, you should sleep on your back, as that provides the support to maintain the natural curve of your spine and the correct alignment of your head, shoulders, and hips. This alignment prevents unnecessary strain on your lower back, reducing pain. However, if you don’t usually sleep on your back, it can be uncomfortable. With a few adjustments, you can reduce pain in other positions.

4 Sleep Positions That Can Alleviate Back Pain

1. Side

Sleeping on your side is comfortable, but it can misalign your spine contribute to back pain. Alleviate this discomfort by using pillows. Place a small pillow in between your bent knees to raise one leg and align your hips. Also, add a pillow between your waist and the mattress if there is a gap. Alternate which side you sleep on each night to prevent muscle imbalance.

2. Fetal Position

The fetal position is the most common sleeping position, with 47% of adults saying this is their preferred pose. Those who have back pain due to a herniated disc can find relief by sleeping in the fetal position. By sleeping on your side with your knees toward your chest and your torso curled forward, you open the space between vertebra, relieving the pressure on the painful disc. Remember to alternate which side you sleep on to prevent imbalances that will worsen the pain.

3. Back

Sleeping on your back is considered the best position for preventing back pain, but it can also relieve pain when you put a small pillow under your knees. The pad keeps your spine neutral and protects the natural curve, ensuring proper alignment and preventing strain on your pressure points. 

4. Stomach

In terms of back pain and maintaining proper alignment, sleeping on your stomach is the worst position. It leads to misalignment of your spine and strains your neck. However, sleeping with a pillow under your abdomen will improve the alignment, and help reduce pain. This is particularly effective for people with degenerative disc disease, as it can reduce the stress on the areas between discs.

If changing your sleep position doesn’t help your back pain, turn to Wellness Solutions Chiropractic Center, LLC, in St. Louis, MO, for safe, effective chiropractic care. These experienced doctors and trainers will develop a personalized, effective treatment plan to help manage your back pain. Check out their website to learn more about treatment options, and call (314) 892-8009 to schedule an appointment.