Best sleeping positions for lower back pain
How back pain can affect sleep?
It is alarming to know that lower back pain can cause severe medical conditions. The major reason behind causing back pain is strain or stress of bad body postures. Moreover, it can be caused by awkward sleeping positions and other lifestyle habits. Changes in sleeping patterns or habits can negatively affect health. Pain radiates along the sciatic nerve, which runs down one or both legs from the lower back. The symptoms of the same may include – Lower back pain, sharp pain, and Radiating pain.
Can a poor sleep position aggravate lower back pain?
Yes, if you’re dealing with lower back pain issues then you must know that a poor sleeping posture can be the reason behind that. Sleeping with bad body posture may lead to long-term chronic pain. Moreover, research indicates that it is probable that inadequate or interrupted sleep may worsen back pain. Poor sleep may intensify sensitivity to pain. According to sleep experts, it is observed that with proper sleep posture one can reduce the problems of the lower back pain.
Can a good mattress help in solving lower back pain issues?
If your back pain has started suddenly and without any previous health concerns, it can be particularly frustrating when you are trying to figure out why it started. Believe it or not, there’s a high chance that it could be due to a poor mattress.
If your mattress doesn’t provide optimum support, it can affect spinal alignment, cause poor posture and strain your muscles. When this is happening every night for eight hours at a time, it can really take its toll on your back. Buying an orthopedic mattress for back pain can be the solution for your lower back pain issues.
Orthopedic mattresses have been around for a while now and this sleep apparatus has been aggressively marketed and widely touted as a scientific and ergonomic physiological support during the 8 hours we spend sleeping. Before you buy orthopedic mattress online, consider an orthopedic mattress that offers these benefits before you buy orthopedic mattress for back pain:
- 1. Advanced Sleep Support
- 2. Eliminates the Roll-Together Effect of Regular Mattresses
- 3. Lumbar Support
- 4. Uninterrupted Sleep
- 5. Improved Body Posture while sleeping
- 6. Prevents and reduces body aches
If you’re looking for the best orthopedic mattress, then The Sleep Company’s Smart Ortho is the perfect choice for you. Designed with India’s first & only patented SmartGRID technology, SmartGIRID instantly adapts to your body movements, provides no pressure support, and helps to reduce back pain while sleeping.
Which are the best sleeping positions for lower back pain?
Whether you have a herniated disc, undiagnosed back pain, or a similar problem, getting into the right position at night can help you sleep better and experience less pain. If you’ve woken up with a tingling arm or achy neck, you’ve experienced the negative effects of sleeping in the wrong position. When you sleep with your spine in a neutral position, it reduces the strain on your back and neck. Here are some recommended sleep positions by sleep experts that can help to reduce your lower back pain during sleep:
1. Sleep on your side with a pillow amid your knees-
If sleeping flat on your back feels strained, try turning over to your side.
- ● Let your right or left shoulder make contact with the mattress, accompanying the rest of that side of your body.
- ● Set a pillow between your knees.
If there’s a space between your waist and the bed, use a small pillow there for additional support. You can use as many pillows as you want but you should always choose to sleep on the same side. The pillow helps to maintain your hips, pelvis, and spine in a better arrangement.
2. Sleep on your side in the fetal position
If you are suffering from a herniated disc, a back pain doctor will suggest you sleep on your side curled in a fetal position.
● Lay on your back and then turn over gently onto your side.
● Insert your knees toward your chest and gently curl your body near your knees.
● Remember to change sides from time to time to stop any unevenness. Rolling your body into a fetal position creates space between vertebrae.
3. Sleep on your stomach with a pillow supporting your belly
According to a specialist in back pain treatment, sleeping on your stomach is a really bad position for back pain because it can put extra stress on your neck. But if you are feeling comfortable lying on your stomach, you don’t have to force other posture for sleeping.
● Keep a pillow below your pelvis and lower belly to reduce some of the weight Off your back.
● You should change or not the pillow under your head depends on the feeling of the current position.
● People having degenerative disc disease may benefit most from this sleeping position. It can reduce any stress that is located in the space between your discs.
4. Rest on your back with a pillow beneath your knees
It may be possible that sleeping on the back may be the best position for some people to get relieving back pain.
● Lie down flat on your back.
● Put a pillow below your knees and have your spine wave. The pillow plays an important role to keep that bow in your lower back.
● You can also keep a small, curled towel under some section of your back for additional support.
When someone sleeps on their back, the weight is evenly divided and expanded across the widest area of the body. In the end, there is less strain on your pressure points which will make you able to get a better arrangement of your spine and your internal organs. In addition, the specialists in a pain clinic recommend sleeping in the chair if you have isthmic spondylolisthesis. You can use an adjustable bed to sleep in a reclined position to gain the best alignment and support.