Best Sleeping Positions for Back Pain

For many New Zealanders, back pain is a significant problem.

If you are one of them, a key cause may be the mattress you are sleeping on. The perfect bed for you should provide correct postural alignment and complete comfort. It should support your whole body without a single pressure point. For even the most supportive mattress, the position in which you sleep may also contribute to a better night’s sleep and a reduction in back pain. Here we review some of the best sleeping positions for back pain sufferers.

 

Back pain from sleeping is often linked to sleep posture that strains the spine, a mattress or pillow that doesn’t support alignment, or existing back issues that flare overnight.

 

In many cases, back pain from sleeping can improve by a new supportive and medium to firm mattress, switching to back or side sleeping, using the pillows to keep the body in a better position or doing gentle mobility stretches before bed and after work. Stomach sleeping tends to aggravate back pain symptoms, while back sleeping with knee support or side sleeping with a pillow between the knees is commonly recommended to improve pain. Ongoing or worsening pain should be checked by a health professional.

 

Back Pain from Sleep Position:
• Stomach sleeping can increase the arch in the lower back.
• Side sleeping without leg support can rotate the hips and pull the spine out of line.
• Back sleeping with flat legs can feel uncomfortable for some people if the lower back lacks support.

 

Mattress and pillow support:
• A mattress that’s too soft, sagging, or past its best can let the hips drop and create pressure points.
• The wrong pillow height can shift the neck and upper back out of a neutral position.

 

Underlying health causes:
– Issues like disc changes, arthritis, or spinal problems can make night pain more noticeable.

 

Tips for improving back pain:
• Back sleeping: place a pillow under the knees to reduce lower-back strain.
• Side sleeping: place a pillow between the knees to level the hips.
• If you must sleep on your stomach: Add a pillow under the pelvis or lower abdomen to reduce the lower-back curve.
• Stretches: Light movements like knee-to-chest or gentle spinal mobility before bed can help reduce stiffness.
• Heat: Warmth can help settle tight muscles before sleep.

 

If pain continues despite changes, becomes severe at night, or comes with other symptoms, seek medical advice to rule out conditions that need treatment.

Many stomach sleepers experience some type of pain. Whether it is in the neck, back, or joints, this pain can affect how much sleep you get each night. If you suffer from pain during your sleep you are more likely to wake up during the night and feel less rested in the morning. Sleeping on your stomach causes your back to flex unnaturally and strains your spine and ligaments, which makes it difficult to maintain a neutral position when you are sleeping. If you cannot comfortably fall asleep in any other position, place a pillow underneath your chest to help reduce the strain on your lower back.

The most common sleeping position is on your side. A common effect of sleeping in this curled up position is twisting your body so that your legs can rest side by side on the mattress, rather than on top of each other. This position strains your spine. Lie on your side and put a slight bend in your knees, stacking your hips in a straight line – letting your top hip flop forward will rotate your lumbar spine, fuelling more pain. Place a firm pillow between your knees so your legs are propped about hip-width apart. Your arms can relax out in front of you. This may feel unnatural at first but sleeping with extra padding takes practice, and as you get used to it, the pain you experience during sleep may reduce. This sleep position helps reduce lower back pain and helps keep proper spinal alignment.

Sleeping on your back makes it easier for your head, neck, and spine to align and keep in in a neutral position which means no extra pressure or curves are being added to the back. Place a pillow under your knees to help maintain the normal curve of your lower back. You can also try placing a small rolled towel or a pillow under your waist for additional support.

As you have read here, the best sleeping position for back pain can differ from sleeper to sleeper and often it requires tweaks to your preferred sleep position. We hope our advice here will help alleviate some of the common causes of back pain. The comfort and pain reduction you experience from any sleeping position may be increased through the use of a well-suited pillow or mattress. The Sleepyhead Chiropractic Mattress range might be a good option for you to explore.

 

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