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

What can I do?

Do you deal with lower back pain? You’re not alone.

The Global Burden of Disease study named lower back pain the leading cause of disability across the globe.

What’s even more interesting is that most back pain isn’t caused by serious medical conditions, like cancer or arthritis. Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.

Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better night’s rest.

1. Sleep on your side with a pillow between your knees

If lying flat on your back feels uncomfortable, try shifting over to your side:

  1. Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
  2. Place a pillow between your knees.
  3. If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.

Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues like muscle imbalance and even scoliosis.

How does this position help? Sleeping on your side alone won’t make you feel better. It’s using the pillow between your knees that’s the trick. The pillow will keep your hips, pelvis, and spine in better alignment…

 

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