The two healthiest sleeping positions that relieve lower back pain, and why the right mattress can help too.
Ask any chiropractor which position is the worst for your lower back and neck, they will tell you that stomach sleeping is the worst because it hyperextends the lower back while twisting the neck. Apparently, many experts now agree with this assertion, although their explanations may differ somewhat. There are two sleeping positions that relieve lower back pain you need to know about.
Back pain is an often searched for symptom on the internet, and the most current medical literature suggests conservative measures that avoid drugs are the most effective and safest first approaches you should use. What is often left unsaid is that back pain is a symptom of body mechanics which can be aggravated at night with a poor sleeping position.
The mattress you choose can also either exacerbate or mitigate back pain in the morning. Your mattress type, combined with your sleeping position will often determine your success with a sleeping position.
For back pain sufferers, you want a mattress that supports your shoulders and hips less and fills in the space between that area. This is likely the reason many back pain sufferers liked the water mattresses from years ago, which relieved back pain by supporting your structure, instead of being stiff on your shoulders and your hips.
The book Cheating Mother Nature, what you need to know to beat chronic pain explains the mechanics behind why we hurt, and the wrong mattress can make you hurt worse, no matter what position you are in. Perhaps, this is why the sleep number bed has become so popular; you can dial in your most comfortable level of stiffness under your shoulders and hips.
Most foam mattresses allow for the shoulders and hips to sink in which is perhaps why many back pain sufferers like them to sleep on. If your body is shaped like DNA and your pelvis is distorted, pushing on these areas makes it uncomfortable to sleep on your side, a recommended position or on your back. A foam or foam topped mattress will support your body postures without trying to be too forceful in the way it tries to correct chronic back problems that involve the fascia, skeletal system and movement patterns.
The sleeping positions that relieve lower back pain are on your back and on your side. In a recent article, they suggest the idea of placing a pillow between your knees for ultimate comfort. If you are sleeping on your back, having the right pillow can make all the difference. Women who have a wider pelvis, longer legs and suffer from back pain may want the pillow to decrease the stress on their hips. On the other hand, having a mattress that allows them to sink in may eliminate the need for that pillow. Also, we are all built differently so one size does not fit all.
Check out this article on the best sleeping positions that relieve lower back pain.
The Only 2 Healthy Sleeping Positions for Lower Back Pain
Experts say these are the best sleeping positions for easing your achy back.
By Mallory Creveling Jul 9, 2018
Sleep is supposed to be rejuvenating—so why do you wake up so stiff all the time? Simple: it’s because you’ve just spent eight hours in one position, says Andrew Gitkind, MD, medical director of the Montefiore Spine Center. That’s why it’s so important to sleep in a position that won’t aggravate any existing aches, especially if you struggle with lower back pain, says Jennifer L. Solomon, MD, board certified physiatrist in physical medicine and rehabilitation at the Hospital for Special Surgery. (And if you haven’t already dealt with a sore back, there’s a good chance it’ll hit you at some point: 80% of adults will deal with back pain in their lifetimes, according to the National Institutes of Health.)
Here’s exactly how you should sleep—and how you shouldn’t—to wake up refreshed and back pain-free.