Lower back pain is the most commonly reported and documented type of chronic pain – it’s the leading cause of disability globally. Chronic lower back pain can feel debilitating, and have a huge impact on daily life, and sleep.
Certain sleeping positions can also provide much better lower back pain relief - while you’re sleeping, or simply needing to lie down and get much-needed rest and a break from the pain.
Better sleep posture for back pain also means better sleep, and better sleep means better rest and repair for your body, helping it fight off and process chronic pain better.
Additional Tips for Better Sleep with Lower Back Pain
Sleep posture (or lying down posture) affects spinal alignment, and can therefore make pain levels better, or worse. You might lie down to try to get relief from the pain but find that your pain has increased when you get up – this is a very common experience for those with lower back pain. However, few people know the best sleeping positions to support their bodies.
Common issues caused by poor sleeping positions include lower back pain, shoulder pain, neck pain, and even headaches – so finding and using the best sleeping positions for lower back pain can go a long way.
Recommended Sleeping Positions for Lower Back Pain
What is the best way to sleep for lower back pain?
Best side sleeping position for lower back pain
This position is arguably the best for relief from back pain. It helps keep the hips, pelvis, and spine aligned, keeping them in a straight line (more or less) from your head (or spine just under head) right through to your hips. Use the following steps:
1. Turn to one side.
2. Put one pillow (not too thin) under your head. The thickness of the (compressed) pillow should be the same as the distance between the bottom of your jaw and your collar bone.
3. Make sure that your head is not skew in any direction. In other words, your neck and head should be straight, a straight extension from your spine, not tilting up, down, left, right, forward or back. Imagine that a straight line has to run from the top of your head, through your neck and all the way down your spine.
4. Place a small foam roller or small, twisted blanket underneath your waist (the smallest part of your torso, usually right in the middle. This is also the smallest part of a woman’s hourglass figure/waist). In other words, between the mattress and your waist. This should feel like you’re straightening out your spine slightly, instead of your spine going down to meet the mattress, it’s now parallel to the mattress.
5. Place a medium, flattish pillow between your knees and ankles. The top of your hip should be the same height as the top of your ankle and the top of your knee – all parallel to the mattress.
6. You may want to add a big cushion or rolled up comforter in front of you to help stop you from falling forward.
The Foetal Position for Lower Back Pain
Sleeping in a foetal position can reduce pressure in the spine by opening the joints. Lying on your side with your knees drawn up towards your chest may help to open up the spaces between your spinal vertebrae and thereby reduce pressure on your lower back. This sleeping position is often helpful for those with narrowing of the spinal canal. A pillow between the knees may help with support of your spine in this position too.
Sleeping on Your Back with Knee Support for Lower Back Pain
There are several benefits of this position for spinal alignment. Lying on your back with a few pillows under your knees relieves pressure from your lower back by recreating the natural curve of the spine somewhat, instead of forcing it to straighten against the mattress. It should be noted that this position may be uncomfortable if you have pain in your sacroiliac joint or in your tailbone.
Choosing the Right Mattress and Pillow
Having the right mattress and pillows might significantly help your comfort levels if you have lower back pain. A firm or medium-firm mattress is usually the best way to go, to support your spine and keep it in the neutral position while you’re sleeping.
Mattresses for back pain
· If you’re sleeping on your side, which would include the foetal position, you might consider a hybrid mattress. These combine spring and foam layers in multiple layers. Mattresses that include memory foam or gel-infused foam can help relieve pressure points and keep your spine aligned, too.
· Back sleepers will be best supported by medium-firm to firm mattresses that can support your lower back and keep your spine aligned.
· If someone else is sharing the bed with you, look for a mattress that won’t transfer motion.
· Your body type and weight will also influence how a mattress feels, so make sure to lie down on a mattress before you buy.
Pillows for back pain
Medium-to-firm pillows are usually best, as these will retain their shape even with pressure. High loft pillows, which are around 12.7 centimetres thick, also support side sleepers well.
Additional Tips for Better Sleep with Lower Back Pain
Sleep hygiene
Using good sleep hygiene will help you, too. Good sleep hygiene includes keeping a good bedtime routine and incorporating habits to help you wind down (such as avoiding screens, darkening the room and taking a warm but not hot bath).
Balanced Lifestyle
Balanced lifestyle habits such as regular exercise, stress management, cutting out smoking, and avoiding heavy meals before bed can also make a big difference.
Sleep Medication
You may want to take some over-the-counter pain medication to help you sleep. Ask your healthcare provider for advice on what to take. Note that if you have any heart or blood pressure problems, it may be risky to take certain anti-inflammatories.
Using the right sleeping position to support your specific lower back problem is vital to your chronic pain management plan and may help you enormously in keeping pain levels low. Remember that each person is unique – it’s important to discuss your individual needs with your pain management professional (rather than something you’ve heard about from a friend with a back problem or perhaps something you’ve seen on the internet) to find the right position, mattress and pillows.
Call 087 550 0644 or email info@healthcollectiveheal.com for an appointment at any clinic.