Lower back pain is a very common condition that affects millions of people all over the world. While the severity of the pain varies, it may come to a point where it prevents you from doing your daily activities.
One of the things that many people don't even realize is that their lower back pain may be affecting the quality of their sleep. However, this is a very important aspect to keep in mind since a lack of sleep or quality sleep may affect you both in psychological and physical terms.
Best Sleeping Positions For Lower Back Pain
#1 Sleep On Your Back:
In case you prefer to sleep on your back, you need to make sure that you are using a pillow under your knees. This will allow you to maintain the natural curvature in your lower back. Besides, you should also use a small pillow in the lower back.
This position allows your weight to be evenly distributed putting less stress on your back.
#2: Side Sleeping:
In case you are a side sleeper, then you should consider adding an extra pillow between your knees to maintain a neutral spinal alignment. Notice that while you are a side sleeper and this extra pillow helps to relieve back pain, you should make sure that you alternate sleeping on your left and right sides.
#3: Stomach Sleeping:
While most experts don't advise you to sleep on your stomach, you may not be able to sleep in any other position. If this is your case, then you should consider using a small pillow under your abdomen and stomach to help maintain the natural curve in your lower back. Besides, you can also use a very thin pillow under your head to avoid excess strain on your spine.
Tips To Improve Your Sleep
No matter the position you prefer to sleep, here are some tips to improve your sleep:
#1: Ensure Proper Spinal Alignment:
Maintaining a good posture even when you are sleeping is crucial. Therefore, you need to use the right pillows on the right spots to maintain your ears, shoulders, and hips aligned throughout the night.
#2: Pick A Good Mattress And Pillow:
Both mattresses and pillows are crucial to ensure that you have a good night's sleep.
When you suffer from lower back pain, you should look for a medium-firm to a firm mattress. Notice that a mattress has specific durability as well. So, you should consider replacing it every 8 to 10 years.
In what concerns to pillows, you need to make sure that you choose one that adapts to your sleeping position as well as to the place where you are placing it.
#3: Avoid Quick Movements:
When you suffer from lower back pain, you need to prevent sudden moves. So, whenever you are getting in and out of bed, you should do it slowly.
#4: Exercise Regularly:
A lot of people suffer from lower back pain because they need to be in the same position for long periods of time. Therefore, you should consider exercising regularly. This will allow you to move all the muscles that are stiff as well as you can also elongate.