Did you know that how you are sleeping could be the culprit of your chronic lower back pain? Sleeping positions can exacerbate or even cause back pain to develop. The good news is that whether you sleep on your side, stomach or back, simple changes at bedtime may be able to relieve or eliminate your current back issues.
If you love to sleep on your side, place a pillow between your knees and thighs to prevent your top knee from sliding forward onto the mattress. When this position occurs, it can cause your lower spine to rotate, causing back or even hip pain to worsen or develop.
Sleep on your Stomach?
Even though you may love this position, avoid sleeping on your stomach. This position causes your back to arch, one of the most common causes of lower back pain. If you can’t sleep any other way, consider placing a small pillow underneath your hips to put your spine into proper alignment.
Sleep on your Back?
Many of us love to flip over onto our backs while sleeping. However, this position can put undue strain on your sciatic nerve causing pain. To resolve, place a pillow under your knees to reduce the pressure. You can also try placing a rolled towel or specialized pillow under the small of your back for added lumbar support.
While these positions can impact your spine’s position while sleeping, your problem may also lie with your mattress. Be sure to choose a supportive mattress, keeping in mind that most experts suggest a firm mattress over a softer mattress for optimal back health. If you find that a firm mattress isn’t comfortable, consider adding a foam layer or pillow top for added comfort.
While these simple changes can work to reduce or eliminate back pain, they may not be the ideal solution for your given situation. If you have been experiencing prolonged back pain, schedule an appointment with a physician specializing in back pain for a full examination, diagnosis and treatment plan. There is no reason to continue through life in pain!