Pain and sleep have a tight relationship. Pain disrupts sleep, while poor sleep increases the pain. When you suffer from back pain is hard to find a comfortable position to sleep. But few are those who know that due to bad sleeping poses are the main cause of this disability. Luckily, we have 5 sleeping positions to reduce lower back pain and to help you sleep better.
Causes of lower back pain
Back pain isn’t caused by a serious medical condition, but by bad lifestyle habits and stress. The main causes of lower back pain are:
– Poor posture over time
– Bad sleep positions
-Lifting heavy objects
-A pulled muscle or ligament
-Too much stress
There are two types of Lower Back Pain:
-Acute Lower Back Pain – which lasts between few days and dew weeks.
-Chronic Lower Back Pain – which can last few months or longer.
Important to know is that acute lower back pain can transform into chronic which makes it more difficult to treat.
5 sleeping positions to reduce lower back pain
Quality of sleep help at preventing back pain. Therefore, the first step in reducing the pain is to sleep better. Here are 5 sleeping positions to reduce lower back pain:
- Sleep on your side with a pillow between your knees
Lying flat seems very uncomfortable when you suffer from lower back pain. Therefore, you have to sleep on one side of the body. To better reduce the pain, add a pillow between your legs as a support.
- Sleep in the fetal position
All you have to do to perform this position is to lie on one side curled in a fetal position. This position is very effective during sleep as it opens the space between vertebrae. In this way, it is a great sleep position in preventing herniation.
- Sleep on your stomach with a pillow under the abdomen
Some say that this position is actually bad for back pain. The truth is that resting on your abdomen is a little uncomfortable as it adds stress to your neck. But it is very effective in helping you fall asleep when suffering from lower back pain. It relieves a part of the pressure off your back.
- Sleep on your back with a pillow under your knees.
The best position to relieve lower back pain is lying flat. Adding a pillow under your knees offers you support and keeps the curve in your lower back.
- Sleeping in a reclined position.
This is the simplest position. All you need for it is a comfortable bed that confers your alignment and support.
In conclusion, no matter what position you prefer, just assure yourself that it offers you alignment to your spine. You can use pillows as tools to fill the gaps left by the shoulders and hips. Also, be careful when turning in bed because you can get out of alignment. Better move your entire body, keeping your core and tight pulled in.