Sleeping has numerous benefits for your overall health, but if you’re not careful, it can also cause or worsen lower back pain. More specifically, the position in which you sleep could strain your back muscles and promote unhealthy alignment of the spine. To get the best rest you can without waking up in pain, the trick is knowing how to supplement your sleeping position.

How to Avoid Lower Back Pain While Sleeping

1. Back 

Sleeping on your back is considered the healthiest position for the natural alignment of the spine, head, and neck. In addition to using a firm pillow under the head and neck, it’s also a good idea to place a small pillow beneath your knees when sleeping on your back. This helps your body distribute your weight in a more balanced manner while helping your spine and internal organs stay aligned. 

For those with isthmic spondylolisthesis, a condition that occurs when one of your vertebrae slides over the one beneath it, reclining while sleeping on the back is recommended. This reduces pressure on the lower spinal cord, and a physical therapist may suggest an adjustable bed to help.

2. Side 

Most people like to sleep on their side, which is typically fine if you switch to the other side sometimes, which will help you avoid muscle tension and spinal misalignment. However, if you curl your legs into a fetal position, it’s even better. This widens the gaps between your vertebrae so that they don’t push against each other, potentially causing back pain or injury. For this reason, the fetal position is especially useful for relieving a herniated or bulging disk. 

Also, sliding a pillow between your knees keeps your hips and spine properly aligned rather than forcing them to awkwardly angle downward and cause lower back pain. Pregnant women in their second and third trimesters are particularly likely to rest soundly this way. A pillow between the knees spreads the stomach weight more evenly between the hips and feels easier on their joints, which loosen the closer she gets to labor. 

3. Stomach 

If you’re a stomach sleeper, use a softer pillow that allows you to position your head as close to facedown as possible. This will help prevent the neck pain that results from twisting your head to the side as you sleep.

Slip a pillow beneath your lower abdomen as well to keep your hips elevated and your spine aligned properly. This will best reproduce the recommended positioning of a back sleeper.

You may experience back pain regardless of how you sleep, in which case you should go to O’Fallon Pain Relief Associates in St. Charles County, MO. With the help of state-of-the-art equipment and techniques to diagnose and treat pain throughout your body, you can start feeling like the best version of yourself after the first visit. They’ll also guide you through a high-quality physical therapy program if your pain comes from an accident or injury. Check their availability today by calling (636) 978-3000 or learn more about the team online.