The Best Sleeping Positions for Back Pain
Finding a comfortable sleeping position when you have back pain or neck pain can be difficult. There’s nothing worse than tossing and turning all night to wake up feeling stiff and sore. Whether it’s a minor strain or something more serious, it’s important to look into the cause as soon as possible.
Back pain is a common complaint from patients in my chiropractic clinic. As such, I’m frequently making recommendations about the best sleeping positions for back pain, as well as making sure all of my patients have good pillows and mattresses.Improving your back pain is the first step in improving the quality of your sleep.
What Is Causing Your Back Pain?
Back pain can have a range of different causes. Whether you’ve hurt yourself during physical activity, struggle with poor posture or have lived with back pain for years, it’s important to reach out for help. Booking an appointment with our experienced team of chiropractors can be exactly what you need to identify what’s causing your back pain.
How To Sleep With Back Pain
Finding a comfortable and safe sleeping position for your spine is extremely important, especially when you’re in pain. My main tip to chiropractic patients is to try and keep your spine in a neutral position when you sleep. We sleep an average of 7-8 hours a night, so keeping your spine in a comfortable position is essential if you suffer from back pain.
This is the same tip that applies throughout the day when at work as well. For tips on ways to improve your working posture, view our previous blog: Ergonomics at Home: Improve Your WFH Posture.
The Best Sleeping Positions For Back Pain
When it comes to sleeping positions, it’s important to find one that works for you and your body. That’s why I work with my clients to figure out the best position to reduce their back pain throughout the night and ensure a good night’s rest.
These are my three top sleeping positions for back pain, and for avoiding back pain in the future.
Side Sleeping With A Pillow Between Your Legs
The best sleeping position for back pain (and also the most ideal position to avoid back pain) is to sleep on your side with a pillow between your knees. This helps to keep your hips, pelvis and lower back in a natural curve and avoids putting pressure on your spine. I recommend using a good sized pillow to keep your hips in a comfortable, neutral position.
Back Sleeping
If you find sleeping on your side uncomfortable, you can try to sleep on your back. This position will also keep your spine in a neutral position. Placing a small pillow under your thighs can also help to keep your back in a good position.
Get a Good Mattress and Pillow
It’s pretty much impossible to get a restful night’s sleep with back pain if you don’t have a good pillow and mattress. I recommend that you choose a firm mattress that can support your spine, and look towards replacing it approximately every 10 years. Most of the new beds these days have good technology and are made to look after your spine.
A good pillow is also a great investment. Pillows that have a contour in them and that aren’t too high or too low will help if you suffer from neck pain. I recommend and stock therapeutic memory foam pillows, which are fantastic. These pillows should be replaced every 2-3 years, as they will start to lose their support after this time.
Contact Dynamic Chiropractic for More Advice
If you have any questions about the best sleeping positions for back pain, feel free to get in touch.If you’re suffering from middle or upper back pain, low back pain or neck pain and would like chiropractic treatment, Dynamic Chiropractic can provide you with care.
Click below to make a booking at our chiropractic clinic in Brisbane CBD.
