Change Your Position: Tips to Help Lessen Back Pain in Bed

A good night’s sleep is vitally important but sometimes elusive.

If you have back pain, it can be difficult to find a comfortable sleep position.  Here are a few tips to help you sleep and lessen back strain and pain.

Sleeping on Your Side

Many people find sleeping on their side, with one leg on top of the other, a comfortable position. However, sleeping on your side leaves your upper leg unsupported. Throughout the night, your lower body twists forward at the spine, as your leg shifts forward until the top knee finds support on the mattress. This twist of the spine and lower body causes back and hip pain in the morning.

• Try using a pillow between your thighs and knees: Placing a pillow between your thighs and knees will help support the upper leg and prevent your lower body from twisting forward during the night.

Sleeping on Your Back

Some people prefer sleeping on flat on their back. However, this position can stress the lumbar spinal region and cause a very achy back in the morning.

• Place a pillow under your knees:  When you sleep on your back, try placing a pillow under your knees. This will help maintain the natural curve in your back.

• Place a rolled-up pillow or towel under the small (arch) in your back: This will help maintain the natural arch in your lower back as you sleep.

• Support your neck with a pillow: Make sure your neck is supported in its natural position with a pillow or small rolled towel.

Sleeping on Your Stomach

Some people do sleep on their stomach, but this position tends to be very painful. It is especially hard on the lumbar region, putting extra stress on the spine as the discs, muscles and nerves are jammed together. If you can’t sleep any other way, here are some tips to lessen pain:

• Place a pillow under your lower stomach and pelvic area: A pillow under your lower abdomen and pelvis will alleviate the abnormal pressure on the lower spine.

• Try sleeping without a pillow: If sleeping with a pillow is causing too much strain on your back, remove it.

These simple changes in your sleep position can help reduce pain and strain in your lower back. For more information on sleeping better and reducing back pain, call Non-Surgical Orthopaedics at 770-421-1420. We’re here to help you live a pain-free life today!