The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More
Do you suffer from lower back pain? If so, you’re not alone. According to the American Chiropractic Association, 31 million Americans experience low back pain anytime.
Strained ligaments, herniated disks, and spinal stenosis are common causes of lower back pain. And while there are many treatments available – from medication to surgery – one of the best ways to find relief is by changing your sleeping position.
We will discuss the best sleeping positions for lower back pain relief in Chicago and provide tips on achieving optimal alignment while you sleep.
1. The Fetal Position
The fetal position helps take the pressure off your spine, leading to pain relief. Lie on your side with a pillow between your knees. Draw them up as you tuck your chin toward your chest. It will help keep your spine in alignment while you sleep.
The fetal position protects your spine by keeping the natural curve in your lower back. It relieves pressure on your discs and muscles, which can cause pain.
If you have chronic pain or arthritis, this is a good position because it takes the pressure off your joints while you sleep and relieve pain.
If you’re pregnant, this is also an excellent position to help take the pressure off your back. It can also help prevent hip pain and sciatica.
2. The Log Position
You lie on your side with both legs extended straight out in front of you, like a log. This position can help take pressure off your spine and keep your hips and shoulders level.
It helps to place a pillow between your legs for extra comfort and to prevent your top leg from falling forward. You can also put a small, rolled-up towel under your neck for added support.
If you experience lower back pain, sleeping on your side is generally better than sleeping on your stomach or back. But if you sleep on your side, choose a semi-fetal position to keep your knees bent. It can help decrease the curve of your spine and minimize pressure on your hips and back.
3. The Soldier Position
The soldier position is one of the best sleeping positions for lower back pain. It is because it keeps your spine straight and aligned. It also helps to keep your head, neck, and shoulders in a neutral position. To sleep in the soldier position, lie on your back with your legs straight and your arms at your sides.
4. On the Stomach
Lying on your stomach with a pillow below your pelvis and lower abdomen can help alleviate lower back pain. If you can, prop yourself on your elbows to take some pressure off your back. This position can also help if you experience tension headaches or neck pain.