Contrary to popular belief, most back pain isn’t caused by medical conditions.
It's mostly caused by spinal strain from lifestyle habits like bad posture, awkward sleeping positions, and especially an unsupportive mattress. If you're seeking relief, here's how to sleep with back pain:
Pillow Under Your Abdomen
If you’re sleeping on your stomach, place a pillow beneath your pelvis and lower abdomen to relieve any stress placed on the spaces between the disks in your spine.
Reclined Position
Sleeping in a reclined position is beneficial if you suffer from isthmic spondylolisthesis – a condition where one of your vertebra slips over the vertebra below it. Reclining relieves pressure on your spine by creating an angle between your thighs and trunk.
Pillow Between Your Knees
Sleep on your side, allowing either shoulder and your respective body-side to make full contact with the mattress. Place a pillow between your knees to keep your hips, spine, and pelvis in proper alignment.
Pillow Under Your Knees
If you sleep flat on your back, place a pillow underneath your knees while keeping your spine in a neutral position. The pillow will help maintain the natural curve in your lower back. Sleeping flat on your back also helps maintain optimal spine and organ alignment.
Fetal Position
For those with a herniated disk – roll over gently onto your side, tuck your knees toward your chest and curl your torso toward your knees. This opens the space between the vertebrae for relief.
Whichever sleeping position for back pain relief you choose, the utmost factor is the proper alignment of your spine respective to your individual weight and size – and then there’s the mattress you’re sleeping on…