Best sleeping position for back pain

It is quite common to have back pain after sleeping. This requires that you should master some better postures when sleeping, which can relieve the back pain. Generally speaking, sleeping on one side can reduce the pain in the waist and back. The pillow should not be too high or too low. It is best to sleep on a hard bed and not on a bed that is too soft, which can easily lead to back pain.

Best sleeping position for back pain

1. Sleeping on one side is the best way to reduce lower back pain

If you're prone to lower back pain, nothing beats a sideways sleeping position. This is also good for many people who suffer from hip pain. If you're a sleeper, know that this is not ideal. But you can try to maintain the neutral curvature of your spine with the help of some pillows. However, sleeping on your stomach is a strict no-no. When you're battling tension in your neck and lower back, chances are you're not getting enough sleep. 3 This position can cause you to strain your neck and compress the muscles and nerves in the area, further causing pain and tightness.

2. Get mid-back pain relief by sleeping on your back or side

If you have mid-back pain, it’s likely a result of your posture. Postural pain starts when you sit or stand poorly, or when your posture is changed because of an injury or some kind of accident. So, find a sleeping position that doesn't cause stiffness or tension. Sleeping positions that are beneficial for other parts of your back (such as sleeping on your side or on your back) should work well here, too. But remember, it's just as important to lighten your daytime posture by sitting high on your shoulders. One trick is to pull them back as far as possible, then bring them forward a third to find the sweet spot. Massage, foam rolling, chest extensions, and back-strengthening exercises can all help relieve pain and give you a better night's sleep.

3. The best pillow for support while sleeping

Whether you use a combination of regular pillows for extra support or rely on an ergonomic or cervical pillow, here’s how you should position them. Side Sleeper Pillow Position: Lie on your side and tilt your legs slightly toward your chest. Place a pillow between your knees to take some pressure off your back and keep the spine from rotating itself. A full body pillow may also be good for you.