What Are The Best Sleeping Positions For Lower Back Pain?

Back Pain

lower Back Pain

In this blog, you’ll learn some ways to sleep better when struggling with lower back pain, shoulder pain, and even neck pain. 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.

Why do You Have Lower Back Pain After Sleeping

Certain sleep positions and even the amount of pillows you use can have an effect on your body, especially with your low back, neck, and shoulder pain. Many people get neck cramps and body aches due to the different softness of their pillows. Sleeping in positions where your body is more likely to cramp can also cause aches and pains.


Sleeping Positions to Relieve Low Back Pain

1) This is perfect for someone with low back and neck pain.

You place a pillow under your ankles to help release the load of tension in the lower back. Place one pillow just above the shoulder since we do not want it too low where it is underneath the shoulders since that can cause problems at the neck. We want it just underneath the head. 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.Sleeping Position


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 may stop you from sleeping.

 

Sleeping Position


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

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 of 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.Sleeping Position


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.

check out this at home low back pain program:stop-low-back-pain.mykajabi.com

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 Neck injury we have. 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. If you have any more specific questions, click the link below to schedule a phone consultation.

Click Here To Arrange A FREE Telephone Consultation

 

Nick Hunter, PT, DPT
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