June 6, 2023 Dr. Danny Govenar

“BEST SLEEP POSITIONS FOR LOW BACK PAIN”

Getting a good night’s sleep is essential for overall well-being, especially when dealing with low back pain. There are many aspects to good sleep hygiene. That will be a discussion for future blogs. Along with a comfortable mattress and a peaceful sleep environment, your sleep position can significantly impact your comfort and pain levels. In this blog, I will explore the best sleep positions I recommend to help alleviate low back pain and promote a restful sleep experience. 

BACK SLEEPERS 

In my experience many patients find it difficult to sleep on their back whether they have back pain or not. But sleeping on your back is the first position I often recommend to my patients with low back pain. This position allows for optimal spinal alignment, reducing strain on the lower back. By placing a pillow under your knees, you support the natural curve of your lumbar spine and alleviate pressure on the low back. Back sleeping relieves stress on the lower back and provides a more comfortable sleep experience. 

Here is the best way to sleep on your back: 

SIDE SLEEPERS 

Side sleeping with low back pain is my personal favorite.  Most individuals prefer this sleep position when managing low back pain. By lying on your side, you can reduce the pressure on your lower back. Place a pillow between your knees to align and reduce stress on your hips and spine. This helps alleviate strain on the lower back and promotes a neutral sleeping position. Additionally, using a supportive pillow to cradle your head and neck can further enhance spinal alignment and overall comfort. 

Here is the best way to sleep on your side: 

COMBINATION SLEEPERS 

Many individuals shift positions during sleep, transitioning between back, side, and stomach sleeping. If you experience low back pain, starting off in a neutral position, such as on your back, can be beneficial. Adding pillows strategically to support the natural curves of your spine while transitioning positions can help maintain proper spinal alignment and minimize strain on your low back. 

When dealing with low back pain, finding the right sleep position is crucial for a restful night’s sleep. Back and side sleeping are recommended, as they promote a more neutral curve of the lumbar spine and reduce pressure on the lower back. Avoiding stomach sleeping or making adjustments to support your spine can also help alleviate discomfort. Experimenting with different sleep positions and utilizing supportive pillows can help you discover the most comfortable and pain-relieving sleep position for your low back. Prioritize quality sleep to support your overall well-being and manage low back pain effectively.  

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