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Sleeping Positions for Back Pain

Having a back pain is really troublesome, especially if you’re an outgoing person. At the end of the day, sleep is our best friend of getting ourselves recharged and go on through the next day. If your lower back hurts, how you sleep can be a cause. If you align your spine while sleeping and use a good mattress and pillow, it can help ease the pain. So whenever you’re sleeping and experiencing low back pain, it disturbs your sleeping patterns and will keep you up all night. In this topic, we will discuss sleeping positions to maintain good night sleep.


1. Lie on your side with a pillow between your knees.

If lying on your back is not comfy, try lying on your side:

1. Let one side of your body, either the right or left, touch the mattress along with your shoulder.
2. Put a pillow between your knees.
3. If there’s a gap at your waist, use a small pillow for more support.
4. Don’t always sleep on the same side to avoid problems like muscle imbalance and scoliosis.

Sleeping on your side alone won’t make you feel better. The trick is using a pillow between your knees. This helps keep your hips, pelvis, and spine in better alignment.

2. Lie on your side in a fetal position.

If you have a herniated disc, you might find relief by sleeping on your side in a fetal position:

1. Start by lying on your back and gently roll onto your side.
2. Bring your knees toward your chest and curl your upper body toward your knees.
3. Remember to switch sides occasionally to avoid any imbalances.

This position helps because your discs, which are like soft cushions between the bones in your spine, can sometimes push out of their normal space, causing pain and weakness. Curling into a fetal position opens up space between the bones in your spine, providing relief.

3. Lie on your stomach with a pillow beneath your abdomen.

You might have heard that sleeping on your stomach can be bad for back pain, mainly because it can stress your neck. However, if you still end up sleeping on your stomach, you don’t have to change forcefully. Instead:

1. Put a pillow under your pelvis and lower abdomen to ease some pressure on your back.
2. Depending on how comfortable you feel, you can decide whether or not to use a pillow under your head.

This position helps people with degenerative disc disease when sleeping on the stomach with a pillow. It relieves stress on the space between the discs in your spine.

4. Lie on your back with a pillow under your knees.

For some people, lying on their back could be the best way to ease back pain:

1. Lie flat on your back.
2. Put a pillow under your knees to keep your spine in a natural position. This pillow is crucial as it helps maintain the curve in your lower back.
3. You can also use a small, rolled-up towel under the small of your back for extra support.

5. Lie on your back in a reclined posture.

If you find reclining in a chair most comfortable, it might be helpful for back pain, especially if you have isthmic spondylolisthesis:

Consider getting an adjustable bed for the best alignment and support.

This position helps because isthmic spondylolisthesis is when a vertebra slips over the one below it. Reclining creates an angle between your thighs and trunk, reducing pressure on your spine.

Always Remember! Alignment is key to alleviate back pain!

Regardless of your chosen sleeping position, maintaining the proper alignment of your spine is crucial. Pay attention to aligning your ears, shoulders, and hips.

If you notice gaps between your body and the bed causing strain, use pillows to fill these spaces and reduce stress on your muscles and spine.

When turning in bed, be cautious to avoid getting out of alignment. Move your entire body together, keep your core tight, and pull it in. Bringing your knees toward your chest as you roll over may also be helpful.

Should I Go To the Doctor for my Back Pain?

If the pain still persist, we highly suggest to refer to your physician. They are more well informed and will prescribe braces or supports that can alleviate the pain. However, you won’t be needing to go different store as we got various types of Back Brace, each has their own uses and features that can provide support. If you’re a Medicare beneficiary, you can fill out this contact form or visit our store!

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