The Best Sleep Positions for Back Pain

Posted on March 30th, 2020 by Orthopaedic Specialty Group

For those living with daily back pain, it can seem like a constant struggle to find a good sleep position, even after you do, you might find yourself waking up with added stiffness and pain each day. If you are unable to break your sleep position habits, there are ways you can modify them to reduce the stress it puts on your back. So if you are continually dealing with lower back pain, keep these sleeping tips in mind: 

Back Sleepers

For ultimate back health, sleeping on your back facing the ceiling is best, as it evenly distributes weight throughout your body. It also provides proper alignment of the head, neck, and spine. For some, though, extra support by placing a pillow under the knees might be needed. While sleeping on your back, you’ll want to avoid any twisting of the neck. Use pillows to fill in any gaps between your body and the mattress. 

Side Sleepers

If you are an avid side sleeper, a simple adjustment can help relieve some of the pressure you are feeling on your back. Some might prefer a full-length body pillow, while others find comfort in a pillow placed in between the legs. Just remember to bring your legs up towards your chest, too.

Fetal Position Sleepers 

When you lay on your side with your knees tucked towards your chest, any bending of your spine is lessened, and your joints are more open. This position can help relieve pain, especially for those with disc issues. 

Stomach Sleepers

This is probably the worst position for back and neck pain. Especially if you sleep with your head turned to a specific side. Yet many can’t seem to get a good night’s sleep without landing on their stomach. One wait to modify this, and ease some of the pain, is by adding a pillow under your abdomen and hips. Lying face down with a smaller, a more firm pillow can help reduce the stress your neck, head, and back.

Orthoapaedic Care in Fairfield CT

At Orthoapaedic Speciality Group, our specialists work with each patient to develop a plan that is most suited for their recovery. To book an appointment or consultation, contact us at any of our locations today: