Lower back pain can make one feel uncomfortable in bed maybe that’s why it’s tagged a significant reason for disability around the world by the Global Burden of Disease Study.
The intriguing fact about lower back pain is that it isn’t caused by serious medical issues like cancer but instead incurred from stress, bad sleeping position, and a few other lifestyle practices.
Few basic sleeping positions that are ideal lower back pain
Here you get the 5 best smart solutions for lower back pain.
Lay On Your Side With A Pillow In Between Your Knees
If sleeping on your back hurts, try making one of your sides to be in complete contact with the bed and then put a pillow in between your knees, use a small pillow if a gap exists between the bed and your waist.
When using a pillow, switch sides every night as sleeping on the same side at all times can lead to an imbalance in the muscles or may cause scoliosis.
How this helps: Sleeping on your side and putting a pillow in between your knees will absolutely help you get better. The pillow helps align your pelvis, spine, and hips.
Sleep On Your side In A Fetal Posture
If you have a slipped disc, sleeping on your side absolutely recommended.
Lie on the bed and pull your knees up to your chest then gently twist your torso in your knees’ direction.
Switch sides at intervals to prevent imbalance.
How this helps: Herniation or a slipped disc occurs when a part of the spine’s disc leaves its original position; this can induce nerve pains and body weakness. This posture frees up space between the vertebrae.
Sleep On Your Stomach With A Pillow Between Your Abdomen And Bed
Aalthough, sleeping on your back can invoke back pain because of the pressure it puts on your neck.
However, you don’t need to change your position if you sleep on your stomach.
Put a pillow under your abdomen and pelvis to ease some of the strain on your back.
Using a pillow in this position can help too.
How this helps: people suffering from the symptoms of degenerative disc disease can profit from this posture. The pressure that’s been placed on the space between your spine discs can be reduced through this.
Put A Pillow Under Your Knees While Sleeping On Your Back
Sleeping on the back can ease back pain.
Lie on your back flatly and put a pillow under the knees without moving the spine; this will help to keep your lower back curve.
You can then place a rolled-up towel under your back for extra support.
How this works: sleeping on the back helps our body to evenly distribute weight across every area of our body. By this, you put less stress on your body’s pressure points. This can help align the internal organs and the spine.
Sleep On Your Back In A Relaxed Position
You may feel comfortable sleeping in a chair even though it’s not the best option for back pain; it may be effective for people with isthmic spondylolisthesis. You can use a bed that’s adjustable for this.
How this helps: sleeping in a reclined position can benefit your back by creating an angle between your trunk and things thereby easing the stress on your hips.
Alignment Is Important
Irrespective of your choice of sleeping positions, ensure your spine is well aligned with your hips and shoulders.
Use a pillow to fill gaps between the mattress and your body, because this can put stress on your muscles and spine. Be careful while switching postures in bed because this can discard your body’s alignment.
Learn to move all your body while turning; it’s advisable that you draw your knees towards your chest while you turn.
Choosing A Pillow And Mattress
Choose a pillow that is comfortable for your head and neck, and that can support the upper part of your spine.
For black sleepers, choose thin pillows that have more padding and can occupy the space between the bed and your neck; if you sleep on your side, choose a thicker pillow and put one between your knees.
For people that sleep on their stomachs, use a thinner pillow or none; you may rest on your side holding a body pillow; this will help your body alignment. However, remember to have a change of pillow every 18 months.
Doctors mostly recommend firm orthopedic beds to people suffering from lower back pain; however, a review has shown that people get poor sleep while using a firm bed. A very soft mattress is not very useful with alignment, so when choosing a bed, select one that is not too firm and is manufactured with foam or innerspring. You can add a memory foam mattress topper to improve the mattress innerspring.
However, testing a pillow before purchase does not guarantee its comfort, but you can place your bed on the floor or put cheap plywood under it to make it firmer.
Other sleep hygiene guidelines include having a sleeping plan, avoiding drinks that contain caffeine and also exercising in the mornings and afternoons.