How should you sleep if you have lower back pain?

April 18, 2017

If you have problems with your back, especially low back pain, the pain continues to last even while you are sleeping at night. In fact, your back pain and your sleeping posture have a really close-knit relationship to each other. You may find it hard to sleep well if you have back pain.

The worse thing is that sometimes you will feel more painful on your back because you cannot have a good sleep at night. If you’re facing the aforementioned problems, don’t worry. Below are some easy and simple tips to help you get a good sleep as well as relieve your back pain.

The best sleeping position to reduce back pain

In reality, lower back pain isn’t completely a diagnosis. Instead of that, it is considered to be a symptom of a basic medical condition. In order to reduce your back pain, it’s really a great idea to uncover the underlying causes of your symptoms to modify your positions while sleeping.

Here are three typical sleeping positions classified by order from the best to the worst.

Sleeping on your back

  • In general, this is the best sleeping positions ever to reduce your back pain if you make some proper modifications.
  • In order to keep your backbone in a natural curve, it’s better to place a large pillow under your knees.
  • For further support, place a towel which is rolled up underneath the small of your back
  • Sleeping in this way permits gravity to help rearrange your body
  • If you are using a pretty soft mattress, it’s better for you to sleep on your side

Sleeping on your side

  • If you make several modifications, it’s known that sleeping on your side is a pretty good sleep position for your bad back pain
  • Before placing a soft pillow between your knees, remember to draw your legs up slightly toward your chest
  • Unless there is a soft pillow between your knees, on the top of your leg will completely drop down and move forward, so it might make your backbone rotate unnaturally
  • Use a body pillow helps to give the side sleepers the best support and also keeps your whole body rearranged in a correct way
  • Instead of using a body pillow, you can also place a large pillow under your beneath arm in order to support your shoulder much better
  • It’s has been shown that putting a small and soft pillow (try as various sizes as possible) underneath your waist helps to reduce hip and back pain for those who sleep on their sides

Sleeping on your stomach

  • As for a small number of people, the only way to sleep well is that they sleep on their stomachs
  • If you must sleep in this state, it’s better to put a thin pillow underneath your lower abdomen and your pelvis
  • You should not use a pillow underneath your head if it makes your neck stressful

How to start getting into bed as well as getting out of bed correctly?

You can make your lower back pain worse by moving into bed incorrectly. Thus, whenever you need to lie down, use the “log roll”.

Sit down on the side of your bed where you hope to put your buttocks down. Then, let your body down to the right or the left side. After that, bring your legs up the bed. It’s better to remain this posture in a wood plank during this movement.

In order to sleep well on your back, you should roll in a plank movement from one side to your back. So as to move to the other side, bend the opposite leg with the side you expect to roll into. Then, press that leg down to help push yourself into your side. You also need to study how to move in a plank movement in order to keep your back from wrenching.


As shown by the Better Sleep Council, the mattress you are using can be the basic cause of your low back pain. It’s also shown that after using a mattress in 5 to 7 years, it should be replaced. In addition, most experts have the same idea that a mattress used on daily bases should be substituted every 8 to 10 years.

If you need a mattress which is neither too soft nor too hard and also supports the natural curves of your backbone, just ask some shops selling it. In some cases, you may buy a too soft mattress without providing enough support. As a result, it’s difficult for you to get out of your bed in the morning because you are easy to sink down into the mattress.

In addition, you need to make sure that you flip the mattress regularly (from the beginning to the ending of the mattress) to avoid sagging.

Use a pillow

No matter which sleep position you choose, put a pillow under your neck and head, and not your shoulders. If you want to sleep on your back, make sure your pillow fills up the space between your mattress and your neck to keep your head in a neutral state. If you tend to sleep on your side, it’s better to use a thicker pillow.

Back massager

In order to help you have a good sleep at night, besides the aforementioned tips, you can also relieve back pain with back massager. Massage therapy helps to offer pain relief and substantial healing for those who are suffering this awful problem-low back pain caused by muscle strain and tension.

A lot of healthcare providers claim that they will take efforts to encourage their patients to follow this massage therapy besides the medical treatment. Thus, for back massage, you can use with the help of your friends, family, partners or use at home on your own. This is a really cheap and convenient treatment.


One important thing you cannot forget is that make sure you wake up-and immediately get out of bed coincidently every morning.

I hope that the aforementioned tips will contribute to reduce your lower back pain and help you to have a wonderful night’s sleep.


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