Are you looking for ways on how to sleep if you suffer from back pain? You’re in just the right place. In this guide, we’ll look into:
- How to sleep on a bad back
- Lower back pain when you sleep
- How to sleep with upper back pain
- How to sleep to avoid back pain
How to sleep on a bad back
To prevent and not aggravate your condition, you should sleep in a position that supports your back. Here are some ways to reduce back pain while sleeping.
High-quality mattress
Remember that the perfect mattress can distribute your weight evenly throughout the bed so that pressure points do not collect on your back, worsening your situation.
You can never go wrong with a hybrid mattress with a supportive pocket spring base and memory foam or latex top comfort layer. Memory foam is known for its pressure relief and provides superior body contouring.
Check out our best boxed mattress review.
Sleep Position
You also want to sleep in a position that doesn’t aggravate your bad back. Generally, sleeping on your back is the healthiest way to sleep as this position evenly distributes your body weight, lessening your back from overcompensating in supporting your body.
Sleeping in a fetal position has also been found to relieve back pain. You can ease into this position by sleeping on your back, rolling to your side, and tucking your knees in towards your chest.
If you find sleeping on your back to aggravate the problem, try sleeping on your side. Remember to keep your spine aligned while sleeping.
Don’t sleep on your front
Avoid sleeping on your front or your stomach as it’s prone to improper neck and spine alignment, causing the neck and spine to overcompensate to support your body.
However, each sleeper is different, and some sleepers have found that sleeping on their stomach is the only position that can relieve them of pain. This sleeping position has also been known to relieve people who suffer from a herniated disc or a degenerative herniated disc disease.
Yet, the rule of thumb is to avoid this position as it twists your spine while sleeping.
How to sleep with a sore back
Sleep in a position that does not strain your back and keeps the proper neck and spine alignment. Sleeping on your back, in the fetal position, or the “dreamer” position is the most recommended way to sleep with a sore back.
How to sleep on a strained back
Avoid sleeping in unnatural sleeping positions that puts tension in the spine, causing it to overcompensate. Instead, sleep in a position that distributes your weight correctly without causing any unnecessary tension on your spine.
Lower back pain when I sleep
If you’re asking yourself, “Why does my lower back hurt when I sleep?” This can be caused by various reasons, although lower back pain is the most common form of back pain.
There has been some evidence that oversleeping leads to a higher risk of experiencing lower back pain. On top of that, it is worth noting that a bad mattress and a poor sleeping position, such as one that puts strain on your spine to overcompensate, are other sleep-related reasons for lower back pain.
There are also non-sleep-related reasons such as muscle fatigue, stress, lack of exercise, and a poor diet.
How should I sleep if I have lower back pain?
Scientific studies have found that sleeping on a medium-firm bed is the most effective in relieving and preventing lower back pain. Additionally, try to minimise the number of possible disruptions that may wake you up in the middle of the night.
Sleeping with a lower back and sleep disruptions is a bad combination as the pain makes it difficult to go back to sleep.
How to sleep with severe lower back pain
Lower back pain is joint and usually goes away within a few days. If your lower back pain persists and worsens longer than a few days with incredibly debilitating pain, it is about time to see a doctor.
Coordinate with a medical healthcare provider on how you should sleep better after finding out the cause and treatment for your severe back pain. However, in most cases, an orthopaedic mattress may be the best option.
What position to sleep in with lower back pain
The best sleeping position for lower back pain is to sleep on your sides with a slight bend in your knees.
Moreover, some people have found out that sleeping in this position with a small pillow between the knees adds additional relief.
The reason why this sleeping position is the most recommended by medical professionals is that it helps keep the body balanced while at the same time reducing the stress that is placed on the lumbar or the lower part of the spine.
How to sleep to fix lower back pain
The goal is to take the strain off of your back by trying different sleeping positions. You can also look into putting a pillow between your legs or underneath your knees to relieve your spine from discomfort.
How to sleep with upper back pain
Avoid sleeping on your stomach, as health professionals have noted that sleeping on the stomach is linked to upper back pain.
Instead, try sleeping in the foetal position as it keeps the spine properly aligned, preventing stress on the upper back. Additionally, it is also worth looking into mattress and pillow positions that support your neck, hips, spine, and shoulders.
How to sleep to avoid back pain
Avoid sleeping in an unnatural position that puts strain on your back or neck. Also, avoid sleeping in a mattress that feels too firm or too soft that it becomes uncomfortable for you to sleep.
How to sleep to prevent back pain
The goal is to avoid sleeping “wrong” in an awkward sleeping position. Here are some tips on how you should sleep to avoid back pain.
- Avoid sleeping on your side with one leg hanging over the other, as this can potentially damage the spine.
- Do not sleep on your stomach with the face facing your side as this lengthens the other side of your neck, shortening the other, causing neck pain that can travel towards the spine.
- Instead, try the “dreamer” sleeping position lying on the side, with the knees bent at 90 degrees, and sometimes a pillow placed in between.
If you want to learn more about sleeping positions that relieve lower back pain, this video from a licensed physical therapist is an excellent source of information.