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The Best Sleeping Position For a Maintaining A Healthy Back

woman sitting on bed holding lower back in pain trying to sleep

If you have lower back pain, you're not alone! In fact, lower back pain the leading cause of disability across the globe. So if back pain is so widespread, what exactly is the cause? Well in most cases, back pain isn't caused by any serious medical conditions.

The true cause of low back pain is usually caused by bad posture and awkward sleeping positions. So how can you stop putting stress on your back while you sleep? Well, the answer is actually pretty simple.

So what are some good sleeping positions that will help you maintain a healthy back? How can you maintain proper alignment while you sleep?

1. Sleeping On Your Side

If sleeping on flat on your back is uncomfortable, try sleeping on your side. However, you should make sure to put a pillow between your knees if you decide to sleep on your side. To maintain proper alignment, you should:

  • Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
  • Place a pillow between your knees.
  • If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.

The pillow will keep your hips, pelvis, and spine in better alignment while you sleep.

2. The Fetal Position

Another position that will help keep your spine aligned is the fetal position. This position is best for those who have herniated disks.

  • Lay on your back and then roll over gently onto your side.
  • Tuck your knees toward your chest and gently curl your torso toward your knees.
  • Remember to switch sides from time to time to prevent any imbalances.

When sleeping on your side, it's important not to sleep on the same side every night. This can cause muscle imbalance and even scoliosis.

3. Sleeping on Your Stomach

While sleeping on your stomach can put stress on your neck, you can avoid this by putting a pillow under your stomach.

  • Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back.
  • Depending on how this position feels, you may or may not choose to use a pillow under your head.

If you have degenerative disk disease, sleeping on your stomach may be the best option for you. It can relieve any stress that is placed on the space between your discs.

4. Sleeping on Your Back

Sleeping on your back is one of the best positions when it comes to reducing back pain. However, if you do sleep on your back, make sure to place a pillow under your knees to aid alignment.

  • Lay flat on your back.
  • Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works to keep that curve in your lower back.
  • You may also place a small, rolled up towel under the small of your back for added support.

When you sleep on your back, your weight is evenly distributed and spread across the widest area of your body, which is one of the reasons why this position is so beneficial.

The Best Sleeping Position Takeaway

All in all, the most important thing when it comes to maintaining a healthy back is alignment. So whatever sleeping position you choose, make sure your body is properly aligned.

If you’re suffering from chronic severe neck or back pain, have tried everything and nothing has worked, please contact us!

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