Struggling to get comfortable at night?
Millions of people suffer from lower back pain, with many people struggling with sleeping. However, there is certain factors such as sleep position and mattress can help improve the quality of sleep and lower back pain.
Different sleep positions can make a real difference to the quality of sleep, especially for lower back pain. Find below variations of the most popular sleeping positions we recommend if you are struggling with lower back pain.
Supine sleeping (lying on your back) with pillow under the knees.
- Use either a pillow or rolled up towel beneath your knees. This helps maintain the natural curve and reduces disc pressure.
Side-lying with pillow between the knees.
- With side-lying position being the most common sleeping position, a slight modification to make it lower back friendly. By adding a pillow or a rolled-up towel so the top leg is in line with the hip. This helps to prevent hip rotation and pelvis tilt. In addition, you can add a small pillow beneath your waist to maintain a neutral spine.
Prone sleeping (lying on your front) with one knee bent.
- Bend your knee so it forces you to sleep ¾ on your front with your head twisting the same way as your knee. Also place a small towel underneath your stomach to stop your back from arching. This will help by taking the pressure off your lower back.
Finally, everyone has their own personal preferences for their mattress. However, we recommend for people with lower back pain to opt for a firmer mattress, as this maintains proper spinal alignment and supports your back.
Watch Paul explain why and how these different variations of popular sleeping positions.Â
If you are struggling with lower back pain, please do get in touch with us.