Back Pain:
Sleeping & Back Pain – Best Positions & Tips
Maintaining correct body posture while sleeping for overall well-being and often overlooked matter in back health is how we sleep and in which position?
The position of sleep and quality of sleep can have a major impact on back pain.
Selecting the correct position to sleep can reduce back pain and discomfort. The main point is to keep the spine in a neutral alignment, which can ensure that weight is evenly distributed and reduces the pressure on the affected area of the body.
Here are some best sleeping positions that can provide spinal health and help to avoid back pain:
- Sleeping on the Back
- Sleeping on the Side
- Sleeping on the Stomach
- Sleeping on the Back
This position is not a perfect position for everyone, specifically for those with sleep apnea. Hence, placing a pillow under the knees can help to relax the muscles in the back and maintain the natural curvature of the spine.
- Sleeping on the Side
It is suggested for individuals with back pain, to increase the comfort, draw legs slightly toward the chest and place a pillow between the knees. This position of sleeping aligns the spine, pelvis, and hips and removes pressure from the spine.
- Sleeping on the Stomach
Sleeping on the stomach can be hard, especially on the back. As it can cause muscle strain in the spine and neck. If you want to sleep on the stomach, try to place a pillow under the hips and lower stomach to avoid back muscle strain.
Can a bad mattress cause back pain?
Bad mattress can lead to pain in the back. The support level of a mattress is a main characteristic in maintaining correct posture during sleep.
It has been found that medium firm mattresses are most beneficial in providing quality of sleep, comfort, and spinal alignment, so that it can reduce back pain.
Mattresses which are too soft can cause improper body posturing sleep, and can increase stress on the spine. This spinal misalignment can increase back pain, so searching for a mattress that can give support as well as maintains the natural curve of the spine for individuals already suffering from back pain.
How does sleep affect back pain recovery?
The connection between sleep and back is two-way, as not only back pain can cause sleep disturbances, but bad quality of sleep also increases the back pain. This cycle can affect the process of healing.
So, correcting sleep issues is an essential component for the management of back pain and improving recovery.
Hence, understanding the importance of prioritising good sleep and consulting treatment methods for sleep disorders can increase the process of recovery from back pain.
Incorporating sleep management into treatment of back pain plays an important role in the recovery.
Are firm or soft mattresses better for back pain?
Choosing the right mattress for back pain relies on people’s preferences and specific comforts needs.
Fine mattresses are recommended for back pain as they can offer good support to the spine, and help to maintain spinal alignment. Also, this may not offer pressure relief for side posture sleeping.
On the other hand, soft mattresses are superb for relieving pressure on the back for side sleepers. Moreover, this mattress may not provide enough support to maintain spinal alignment for back sleepers.
In the end, the correct mattress is one that can provide a balance between support and pressure relief, so in this case a medium firm mattress can be an ideal selection, as it supports the spine with comfort.
What are the best pillows for back pain relief?
The selection of the best pillow is an essential process in reducing back pain by ensuring correct neck support and spinal alignment.
Here are some factors that can help in choosing the best pillow:
- Support to Neck - Pillow should support the neck, by keeping the spine aligned with the chest and back.
- Material of the pillow - It should be made from memory foam or latex as they offer good support. Because these materials are adjusted to the shape of the head and neck to give specialized support.
- Height of the pillow - It should not either be too low or not too high, because it is necessary to maintain a neutral position of the neck to reduce muscle strain during sleep.
Conclusion
Summing up, maintaining correct body posture while sleeping is important for managing and avoiding back pain.
Sleeping on your side with the help of a pillow between the knees, on your back with a pillow under the knees can reduce pain and discomfort.
A medium fir mattress is the best choice for getting the right support to the body while sleeping and with the right pillow can further maintain the recovery process.
Hence, prioritising quality of sleep is crucial in the management of back pain and overall health.
References
- Van Looveren E, Bilterys T, Munneke W, Cagnie B, Ickmans K, Mairesse O, et al. The Association between Sleep and Chronic Spinal Pain: A Systematic Review from the Last Decade. Journal of Clinical Medicine. 2021 Aug 26;10(17):3836.
- Caggiari G, Talesa GR, Toro G, Jannelli E, Monteleone G, Puddu L. What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature. Journal of Orthopaedics and Traumatology. 2021 Dec;22(1).
- Finan PH, Goodin BR, Smith MT. The Association of Sleep and Pain: An Update and a Path Forward. The Journal of Pain [Internet]. 2013 Dec;14(12):1539–52. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046588/
- Back Pain Medlineplus.gov. National Library of Medicine; 2019. Available from: https://medlineplus.gov/backpain.html
- Sleeping positions that reduce back pain. Mayo Clinic. Available from: https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852