When you have throbbing back pain, sleep may seem like an impossible feat. Aches and discomfort not only prevent you from falling asleep but they also make it difficult to stay asleep. If you are one to lose sleep due to pain, you are not alone. Two out of three people with chronic pain have trouble sleeping, according to the National Sleep Foundation.
While there is no universal sleep position to alleviate pain, there are a number of positions that can help you rest easy. A general rule to follow is to listen to what your body is telling you. Try out different positions until you find one that relieves the most pain.
Sleep Positions To Relieve Back Pain
- Side Sleepers: Sleeping on your side allows your spine to elongate, which helps prevent back and neck pain. Placing a pillow between your knees, such as the ContourSleep Knee Spacer, will add additional spinal support. When your spine is in a natural, ergonomic position, tense muscles begin to relax, hip, leg, and joint pain is decreased, and circulation is improved throughout the night.
- On Your Back: While this may not be the most popular sleep position, only 8% of people sleep on their backs, it is the healthiest option for most. Sleeping on your back allows your spine, head, and neck to rest in a neutral posture. If you are experiencing lower back pain, try a Bed Wedge System or an adjustable base. These will help maintain the natural curve of your lower back and provide great support while in bed, reading, or just relaxing. A small, rolled up towel placed under the small of your back will provide additional support.
- On Your Stomach: This position can lead to pain throughout the night, as it is difficult to keep your spine in a neutral position. If you must sleep on your stomach, you can reduce strain on your back by placing a pillow under your lower abdomen and pelvis. As with any sleep position, be sure to choose a pillow that reduces strain on your back and neck.
A key element of a good night’s rest is a sleep environment that promotes comfort and relaxation. Be sure to visit your local Relax The Back store to speak with one of our trained specialists. They can help you find the perfect pillow and mattress for your specific needs.