How to Get Better Sleep with Low Back Pain

Low back pain can cause discomfort throughout the day and night. It can disrupt your activities and your sleep, sometimes causing you not to sleep at all. Lack of sleep can be dangerous to your health and the safety to those around you.  Understanding the best sleep positions will not only help you sleep longer, but will also help alleviate your back pain through the night and the next day.

Sleeping On Your Back

Sleeping on your back is the most ideal position for most body types. This position keeps your spine and internal organs properly aligned while also reducing pressure points throughout the body.  It is recommended to sleep on a thin pillow to alleviate neck strain as well as a thin to medium thickness pillow supporting your knees to keep your spine in alignment.

Sleeping On Your Side

Sleeping on your side is the next best sleep position. This position keeps your mid neck aligned with your shoulders and pelvis while eliminating most pressure points.  It is recommended to use a thicker pillow in this position to keep the neck aligned as well as a thin to medium thickness pillow between the knees.

Sleeping on Your Stomach

Sleeping on your stomach is the least recommended sleep position. This position puts the most pressure on pressure points and can cause major strain on neck and back muscles. If this is your most common sleep position it is recommended to use a thin pillow or no pillow if possible.

Other Tips

  1. Don’t jolt out of bed quickly. Doing so can strain the muscled in your neck and back which can affect you throughout the entire day and night. Getting into bed should also be a slow and easy process.  When getting into bed you should start by sitting on the edge of the bed and slowly roll yourself down and to the side. When getting up, reverse it – slowly roll yourself into an upright position before standing up.
  2. Don’t sleep in an awkward position or all the way flat. These positions will not only cause muscle strain and create painful pressure points, but can also affect your circulation.

Sleep should be relaxing and far from stressful. If you are dreading bedtime because of painful nights with a lack of sleep, try some of these tips. If this pain is becoming a major disruption not alleviated by adjusting your sleeping position the Coastal Orthopedics Physicians can help! Call (941) 792-1404 or click here to request an appointment:

Facts provided by: – How to Sleep with Lower Back Pain – 4 Dos and 4 Don’ts