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May 26, 2021

Health Care

5 Best sleeping techniques for relieving lower back pain

Do you know that your sleeping position can cure or increase lower back pain? In fact, it can be one of the possible causes of your lower back pain. When you sleep in the wrong position, it can adversely affect your body muscles and joints. However, we are not blaming your sleeping position to cause lower back pain. It can also happen because of poor lifestyle, nutritional deficiency, infection, chronic spinal issues, and so on.

If you are dealing with lower back pain today, all you have to do is improve your sleeping position. In few days, you will find there is no pain in your lower back. Let’s explore some best sleeping positions and sleeping techniques for knowing how to relieve lower back pain while sleeping.

1) Sleeping on the Side with Pillow 

If your lower back pain doesn’t let you sleep in a flat position, change to the side. However, this is not enough because you have to put a pillow between the knees for keeping the hips, pelvis, and spine in alignment. This is one of the best sleeping positions for people dealing with severe lower back pain.

  • While sleeping on any side of your choice, bring your right or left shoulder in contact with the mattress. Put all your body weight on that side.
  • Next, put a pillow between your knees.
  • Fill the gap between the mattress and your hips using a small pillow for extra support.

2) Sleep on your side in the fetal position

For people suffering from a herniated disc, sleeping on the side in a fetal position is considered the best sleeping position. This sleeping position opens the gap between vertebrae. It provides you a comfortable feel while sleeping against a mattress. Make sure not to curl up strictly tight as it causes breathing issues and gives you a sore back.

  • Lie down on your back and then to the sideward.
  • Turn your knees to the chest and gradually curl the torso to the knees.
  • For avoiding imbalance, keep switching sides at certain intervals.

3) Sleep on your stomach with a pillow under your abdomen

Sleeping on our stomach is good for your body when done in the right way. It will help the ones having the degenerative disc.

  • Put a pillow under your pelvis and lower abdomen to release pressure from your back while sleeping.
  • Check out how your body is responding to this sleeping position. It’s okay if you are not using another pillow to rest your head.

4) Sleep on your back with a pillow under your knees

When you sleep on the back, all your body weight distributes evenly. This puts less or no strain on the pressure points.

  • Sleep on the bed on your back
  • Under the knees, keep a pillow and spine in a neutral position.
  • You can roll a towel and place it under the back for extra support and better alignment

  1. Sleep on your back in a reclined position

Some people choose to sleep in a reclined position which is not a good choice but helpful for spondylolisthesis patients. The vertebrae of slips over another so reclining will support your back.

Final Words

Apart from improving your sleeping position, getting the right mattress is essential too. You may end up damaging your spine with the combination of the wrong sleeping position and the mattress. Combat your lower back pain by replacing the hard mattress with a soft one. Find what gives you the most comfortable sleep.

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