Some sleep positions are more likely to increase back pain.
If you are suffering from back pain, consider changing the way you sleep.
Option #1 – Sleeping on your stomach
The worst sleeping position for a person with back pain is the prone position (on your stomach).
This position puts additional stress on the spine. The natural curvature of your spine is altered when you sleep on your stomach and the muscles are in a position of increased tension. The spine is left unsupported in the prone position and that can lead to more pain.
Some people find that they simply cannot fall asleep in anything but the prone position. If this is the case, don’t despair. You can simply place a pillow under your hips. This will help to relieve pressure from your back.
Option #2 – Sleeping on your side
Another option is to sleep on your side. If this is your preferred sleeping position, place a pillow between your legs and slightly bend your knees up toward your chest. This will help your body remain in a neutral position that can aid in reducing your pain throughout the night.
Option #3 – Sleeping on your back
The best sleeping position for your back is supine (laying face up on your back). This position will keep your spine in a naturl curve and reduce the stress put on your back. Even so, back pain sufferers would still benefit by placing a pillow under their knees to further assist in maintaining the natural curvature of the spine.
Check to see if you need a new mattress.
It is generally recommended that you get a new mattress every 5 to 7 years. You might also check to see if your pillow is causing some of the problems. Pillows should be used in a way that keeps the spine in line and maintains the spines natural curve.