The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More

Best Sleeping Position For Lower Back Pain:

The first thing to do when you have low back pain or sciatica is to get up from your bed. You need to stretch out all the muscles in your body and relieve pressure on your spine. If you are not used to doing so, then it may take some time before you feel better. But if you keep stretching, eventually everything will start working again.

If you are having trouble getting up from your bed, then try lying down on the floor. Lie down on the floor and stretch out all your muscles. Then lie down again and repeat this process until you feel better. This method works well for many people.

However, if you cannot lie flat on the ground because of other things such as furniture or stairs, then use a chair instead to stand up from your bed.

Another option is to lie on your side and stretch out your legs. This way you will avoid putting pressure on your knees and ankles. If you still cannot lie flat on the ground, then try lying down in a recliner or sofa cushion. This position will allow you to stay comfortable even if there is no floor under you.

Try sleeping in the “pregnant” position. People often forget that this is a common sleeping position even without any back problems. As its name suggests, you lie on your side and bring your knees closer to your body. This takes pressure off of your spine and provides you with excellent support while you sleep.

If this method is not working for you then consider using a pillow or two to prop up your knees. You will be much more comfortable if you take this step.

A common misconception is that sleeping on your stomach is bad for your back. This position does put a lot of strain on your back, but it can actually be beneficial if you are careful. If you sleep on your stomach, then make sure to keep your legs and arms straight. Otherwise, your body could twist in an uncomfortable position and put strain on the wrong places.

How To Sleep With Back Pain:

Try sleeping in a recliner or sofa if possible. If you have a recliner or sofa in your room, then consider sleeping in it instead of your regular bed. These chairs are great for taking pressure off of your back. And they can make you feel much more comfortable while you sleep.

Use a pillow to prop yourself up. If you have a bad back or other medical condition then a pillow can make all the difference when it comes to sleeping. If you are having a hard time finding the perfect pillow, then consider getting two or three smaller pillows rather than one large one. You can stack them on top of each other to create the height you need.

A small pillow or rolled up towel can save the day. If you find that propping yourself up does not provide you with enough support, then prop yourself up with smaller items. For instance, roll up a towel or t-shirt and place it under the small of your back. This extra height will help to relieve pressure and keep you from tossing and turning all night.

How To Get Out Of Bed With A Bad Back:

If you have tried everything else and you are still having trouble getting out of bed, then get a pal or family member to help you. They can either give you a hand or a push to get you started. From there you can either stand up or crawl to the edge of the bed and get yourself up from there.

If you are alone, then sit sideways at the edge of the bed and swing your legs over the side. Place your feet on the ground and use your arms to stand up from there. This method takes a bit of time and effort, but it really is effective. As you are getting up, make sure to keep your knees slightly bent and your back straight.

Sources & references used in this article:

Spine alignment in men during lateral sleep position: experimental study and modeling by K Leilnahari, N Fatouraee, M Khodalotfi… – Biomedical engineering …, 2011 – Springer

Sex differences in clinical measures of lower extremity alignment by AD Nguyen, SJ Shultz – Journal of orthopaedic & sports physical therapy, 2007 – jospt.org

Method and apparatus for measuring sleeping positions by S Raab – US Patent 5,408,754, 1995 – Google Patents

Effects of sleeping position on back pain in physically active seniors: A controlled pilot study by G Desouzart, R Matos, F Melo, E Filgueiras – Work, 2016 – content.iospress.com

The role of knee alignment in disease progression and functional decline in knee osteoarthritis by L Sharma, J Song, DT Felson, S Cahue, E Shamiyeh… – Jama, 2001 – jamanetwork.com

Sleeping Positions–Make Yours Work for You by K Greif – sleepauthorities.com

Determination of the usage of body mechanics in clinical settings and the occurrence of low back pain in nurses by A Karahan, N Bayraktar – International Journal of Nursing Studies, 2004 – Elsevier