Living with lower back pain is no joke. Actually, it can be downright debilitating. But what’s even worse is when you can’t get a good night’s sleep because of the pain.
Many people don’t realize that sleep and lower back pain are related. What’s more, the way you sleep can affect your lower back pain. In fact, did you know that there is a best way to sleep with lower back pain?
No one should have to suffer from back pain. It’s time to get some relief. And the first step is finding the best way to sleep with lower back pain. In this post, we’ll discuss the best sleeping positions for lower back pain.
Types Of Lower Back Pain
Here are the two types of lower back pain:
Acute Lower Back Pain
As the name suggests, acute lower back pain is a sudden onset of pain that lasts for a few days up to a couple of weeks. This type of lower back pain is usually caused by an injury, such as lifting something heavy or twisting your back in an awkward position. Thankfully, once acute lower back pain is treated, it usually goes away without any lasting effects on your mobility or quality of life.
Chronic Lower Back Pain
Chronic lower back pain, on the other hand, is long-lasting. This type of lower back pain can last for weeks, months, or even years. And chronic lower back pain is usually caused without any records of injury rather by a degenerative condition, such as arthritis or degenerative disc disease.
How Are Sleep and Lower Back Pain Related?
Research has proven that not only is there a clear relationship between sleep and lower back pain but both conditions can worsen each other.
In other words, if you have lower back pain, the quality and quantity of your sleep may decrease. This, in turn, can lead to an aggravation of your pain and also increase the number of nighttime awakenings.
Similarly, it has been shown that people who suffer from poor sleep are more likely to experience back pain or worsen pre-existing back pain. While the cause is not fully understood, it is believed that poor sleep can lead to inflammation and muscle tension, both of which can contribute to heightened pain sensitivity.
How Do Sleeping Positions Affect Lower Back Pain?
Your sleeping position can affect spinal alignment and muscle relaxation. Twisting, bending, hyperextension or flexion of the spine in certain positions can lead to pain.
The goal is to find a sleeping position that allows your spine to rest in a neutral position. This means that your spine is neither bent or twisted. When your spine is in a neutral position, the muscles can fully relax, and you’re more likely to experience a pain-free night’s sleep.
Best Sleeping Positions For Lower Back Pain
Understanding the best way to sleep with lower back pain can be the key to finally getting a good night’s sleep. Here are the best sleeping positions for lower back pain:
Sleep on Your Side With a Pillow Between Your Knees
Decrease lumbar pressure and mimic the natural curvature of your spine by putting a pillow between your knees when you sleep on your side.
Sleep on Your Side in the Fetal Position
Sleeping in the fetal position is one of the best ways to sleep with lower back pain. This position curves your spine and opens the spaces between your discs which can help to reduce pressure on your spine.
Sleep on Your Stomach With a Pillow Under Your Abdomen
Sleeping on your stomach is not recommended as it can put a strain on your back. However, if you must sleep on your stomach, place a softer pillow under your head and a larger one under your abdomen to support your spine. It also helps to prevent lower back pain due to the hyperextension of your cervical spine.
Sleep on Your Back With a Pillow Under Your Knees
While the best position to sleep for lower back pain is on your side with a pillow between your legs, sleeping on your back with a pillow under your knees is the next best option. With your weight evenly distributed, this position takes the strain off your spine and helps to keep your spine in a neutral position.
Sleep on Your Back in a Reclined Position
Sleeping in a reclined position with your legs elevated can also help to take the pressure off your spine and reduce lower back pain. Place a pillow under your knees and another behind your lower back for extra support. You can also opt to sleep in a recliner chair if you find it more comfortable.
It’s Time to Treat Your Lower Back Pain With Gonstead Chiropractic Care
Suffering from lower back pain can make it difficult to get a good night’s sleep. But finding the best way to sleep with lower back pain can make all the difference.
The best sleeping positions for lower back pain are on your side with a pillow between your knees or on your back with a pillow under your knees. Sleeping in a reclined position can also help to relieve pain.
If you’re still struggling to find relief, it may be time to seek professional help. Gonstead chiropractic care is a holistic approach to health that takes into account the whole person, not just the symptoms. By realigning the spine and correcting posture, our certified Gonstead chiropractor can help you achieve lasting relief from lower back pain.
Contact us today to schedule your free consultation.
