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THE BEST SLEEPING POSITIONS TO AVOID BACK PAIN


wwoman in striped shirt laying on back in bed asleep

Getting a good night's sleep is essential for your overall health and well-being, and it's no secret that sleep quality can be affected by back pain. If you suffer from back pain, choosing the right sleeping position can make all the difference. In this blog, we'll explore the best sleeping positions to avoid back pain from a chiropractic perspective.


Before we dive in, it's worth noting that everyone is different, and what works for one person may not work for another. However, there are some general guidelines that can help you find the best sleeping position for your back.


The first thing to consider is the alignment of your spine. Your spine should be in a neutral position when you sleep, which means it should be in its natural curvature. This will help reduce the strain on your back muscles and prevent discomfort.


With that in mind, let's take a look at some of the best sleeping positions for back pain:


1. Sleeping on your back

Sleeping on your back is generally considered to be the best sleeping position for back pain. This is because it allows your spine to maintain its natural curvature, which helps to reduce the strain on your back muscles. However, it's important to ensure that your pillow is not too high or too low, as this can put additional pressure on your neck and upper back. It's also a good idea to place a pillow under your knees to help maintain the natural curvature of your spine.


2. Sleeping on your side

Sleeping on your side can also be a good option for those with back pain, but it's important to ensure that your spine is properly aligned. To achieve this, place a pillow between your knees to help maintain the natural curvature of your spine. It's also a good idea to use a thicker pillow to support your head and neck.


3. Sleeping on your stomach

Sleeping on your stomach is generally not recommended for those with back pain. This is because it can cause your spine to be out of alignment, which can put additional strain on your back muscles. However, if you must sleep on your stomach, it's a good idea to use a thin pillow or no pillow at all, as this can help to reduce the strain on your neck and upper back.


Sleeping on an adjustable bed

If you suffer from back pain, an adjustable bed can be a great investment. These beds allow you to adjust the angle of your upper body and legs, which can help to reduce the pressure on your back muscles. By elevating your upper body slightly, you can also help to reduce acid reflux and snoring.


In addition to choosing the right sleeping position, there are some other things you can do to reduce back pain while you sleep. Here are a few tips:

  • Choose a supportive mattress: Your mattress plays a crucial role in your sleep quality, so it's important to choose one that provides adequate support for your back.

  • Stretch before bed: Gentle stretching before bed can help to loosen up your muscles and reduce tension in your back.

  • Use a heating pad: Heat should be used at the discretion of your chiropractor, who can advise whether to use it and if so, for how long.

  • Practice good sleep hygiene: This includes things like avoiding caffeine and alcohol before bed, sticking to a consistent sleep schedule, and creating a relaxing sleep environment.

In conclusion, choosing the right sleeping position can make a big difference when it comes to reducing back pain. By ensuring that your spine is in a neutral position, you can help to reduce the strain on your back muscles and promote a good night's sleep. If you're unsure about the best sleeping position for your back, talk to us for personalized advice.

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