Poor posture when lying down can itself be the underlying cause of your lower back pain in general. This is because certain sleeping positions put increased pressure on the neck, hips and back.
It is important to keep the spine in a natural position when lying down. This can be achieved as long as your head, shoulders and hips are aligned and at the same time your back is properly supported.
The best way to do this is usually by sleeping on your back.
However, many people are uncomfortable sleeping on their backs, or find that it causes them to snore. Everyone has their own sleeping “style”, so there are a variety of options for those who want to sleep better and reduce lower back pain.
How to lie down to sleep if your back hurts
1. Lie on your back with a pillow under your knees
Sleeping on your back is best for a healthy back. This position distributes the weight evenly over the largest possible body surface. It also minimizes pressure points and ensures good alignment of the head, neck and spine.
Placing a small pillow under the knees can provide additional support and help maintain the natural curve of the spine.
To adopt this sleeping position if your back hurts:
-Lie on your back and avoid turning your head to the side
-Place one pillow normally to support the head and neck
-Place a second, small pillow under the knees
2. Lie on your side with a pillow between your knees
Sleeping on the side is very common. But it puts extra pressure on the spine if the mattress and pillow don’t fit you perfectly. And that is rare.
The solution is easy. Simply place a firm pillow between your knees. This lifts the upper leg and thus restores the natural alignment of the hips, pelvis and spine.
To adopt this sleeping position if your back hurts:
-Lie on your side and place a pillow to support your head and neck
-Bend your knees slightly and then place a pillow between them
3. Lie down in the fetal position
This position offers relief because with the knees bent almost to the chest, the spine is less bent and the joints are opened.
To adopt this sleeping position if your back hurts:
-Lie on your side and place a pillow to support your head and neck
-Pull the knees up towards your chest until your back is relatively straight
4. Lie face down with a pillow under your stomach
The face sleeping position is considered the worst sleeping position. However, if you can’t sleep otherwise, putting a thin pillow under your stomach and hips can help better align your spine.
Sleeping on your back can also benefit people with a herniated disc or degenerative disc disease.
To adopt this sleeping position if your back hurts:
-Lie face down and place a thin pillow under your abdomen and hips to elevate your torso
-Use a flat head pillow or try sleeping without a head pillow at all
Another reason sleeping on the back is considered bad is because the head usually turns to one side. This rotates the spine and creates additional stress on the neck, shoulders and back.
To avoid this, try resting your forehead on a large, rolled-up towel or similarly shaped pillow, giving you room to breathe. In addition to this, you should also put a pillow under your stomach.
To adopt this sleeping position if your back hurts:
-Lie face down place a thin pillow under your belly and hips to elevate your torso
-Place a pillow or towel under the forehead to create sufficient breathing space between the mouth and the mattress
6. Lie on your back on an inclined plane
Sleeping in an inclined position (ie with the back raised) can benefit back pain, especially in people with isthmic spondylolisthesis.
If this position gives you a lot of relief, then it may be worth investing in an adjustable bed that can be positioned accordingly.
Source: medicalnewstoday.com
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