3 Of The Best Sleeping Positions For Lower Back Pain

April 17, 2023

Back Pain

Waking up exhausted, struggling to focus during the day, suffering from a sore back, and desperate to discover how to sleep with lower back pain?

If so, this blog is for you!

Here, you can learn 3 of the best sleeping positions for lower back pain, shoulder pain, and even neck pain which we have seen help lots of our patients in Arizona.

Lower back pain can be caused by many things and believe it or not, there are sleeping positions for lower back pain that can help to reduce the pain.

Yes… Certain sleep positions and even the amount of pillows you use can have an effect on your body, especially your lower back and neck.

So, you don’t have to take painkillers to get a good night’s sleep and can find natural relief from your annoying lower back pain.

Why Do You Have Lower Back Pain After Sleeping?

How you sleep and even your pillows can have an effect on your body, especially with your low back, neck, and shoulder pain.

Bad sleeping positions can lead to cramps, and discomfort and mean you wake up exhausted the next day.

And many people suffer from neck cramps and body aches due to the different softness of their pillows.

3 Of The Best Sleeping Position For Lower Back Pain Relief

But you don’t have to accept a terrible night’s sleep, or spending what feels like hours turning in bed trying to get comfortable on a daily basis.

Here are 3 of the best sleeping positions for lower back pain, shoulder pain, and neck pain.

1) This is the best way to sleep with lower back pain and neck pain

You place a pillow under your ankles to help release the load of tension in the lower back, and place one pillow just above the shoulder, and just underneath the head (we don’t want it too low where it is underneath the shoulders since that can cause problems at the neck).

Having one pillow is best because you get your ears and shoulders in better alignment with a little support from the head. It might be difficult at first, especially if you are used to two pillows. But, if you can persist, it lowers the amount of stretching and tension happening at your neck.

low back pain

2) If you get too stiff and uncomfortable in the neck it’s okay to use a second pillow.

However, you do not want your chin facing down on your chest. You may have too much of an increase and this can put more stress and strain on your neck.

This can be seen in people who like to read in bed and watch TV.

But the thing is, just as with anything, if something is done repetitively no matter how small or trivial, eventually it will have an impact on your body, and will surface a few years later in the line in the form of pain, stiffness, and tension in your neck and shoulder.

Click Here To Learn How To Ease Shoulder Pain That’s Stopping You From Sleeping.

Sleeping Position

3) Another great position to help your lower back pain is to lie on your side

The final sleeping position for easing lower back pain is a great option for side sleepers.

Use two pillows between your legs that keep the pressure from the bone-on-bone contact at the hips and also lower the angle from the hip to the knees.

Using the pillows can take the stress off the lower back, hip, and IT band.

When in this position you do not want your head sagging down.

You may want to use a second pillow or roll up one pillow to keep your spine in line with the rest of the body.

lower back pain

Are you confused as to why you may be getting neck pain? Learn how it may be due to your nighttime routine

Watch this video to see these positions demonstrated: Is your back pain caused by the position you sleep in?

Body Awareness and Pain Prevention

Changing your nighttime routine can help you to alleviate your pain. You can do this by being aware of your body position when you are watching tv or reading a book. Taking into account where your pain is radiating from, such as your lower back, can help you to get into a more comfortable position before falling asleep.

Making sure as much tension is taken off your troubled area as possible can help you wake up not as stiff and ready to take on the day.

If you do wake up a little stiff some light stretching should be completed.

7 Simple Ways To End Back Pain And Stiffness

With the advice in this article, you should be able to make a drastic improvement in your sleep and avoid those long nights with agonizing back pain.

We also have a completely FREE special report; 7 Simple Ways To End Back Pain And Stiffness, which gives you more powerful, proven strategies to stop back pain without taking painkillers or risky surgery!

Simply click the link below to download your free report now!

Download Your Free Back Pain Report

What Can Physical Therapy Do For You?

When we treat patients suffering from lower back pain, the first thing we do is identify what type of aches and pains they are suffering from because the wrong treatment can make things worse!

Once we identify the type and cause of the pain our treatments will include a combination of hands-on treatments and exercise.

Examples of hands-on treatment can include joint mobilizations to loosen stiff joints and instrument-assisted soft tissue mobilization, cupping, dry needling, or stretching.

To learn more about why your back pain is keeping you up at night, leaving you unable to sleep, and a constant problem, you can arrange a Free Back Pain Analysis at our clinic in Glendale, Arizona.

Right now, our clinic is very busy as more and more people use physical therapy as a fast, natural alternative to pills and surgery, so we have to put a limit the number of Free Back Pain Analysis appointments we can offer.

So click the link below, or call us on (623) 486-3333 to arrange yours before they go!

Arrange Your Free Back Pain Analysis

More Expert Advice For Back Pain Sufferers

Read Our Blog – Should You Use Ice Or Heat For Back Pain Relief?

Read Our Blog – Why Back Pain KEEPS Occurring

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Nick Hunter, PT, DPT
Latest posts by Nick Hunter, PT, DPT (see all)

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