How Should You Sleep If You Have Lower Back Pain?
DjelicS / Getty Images
Medically reviewed by Alexis Appelstein, DO
More than 600 million people experience lower back pain around the world, and trouble sleeping is often a chief complaint among that group. The way your body is positioned while you sleep can contribute to—and exacerbate—your back pain, while also interrupting your slumber.
Fortunately, experts have identified some of the most beneficial ways to align your body as you fall asleep to help keep your back ache at bay.
The Relationship Between Sleep and Lower Back Pain
Research points to interesting links between sleep issues and back pain.
Having lower back pain (or any kind of pain, for that matter) can make it difficult to get comfortable, fall asleep, and stay asleep. But in addition, the habitual way that you position your body to sleep can increase your chances of waking up with a back ache. And to top it all off, when back pain interrupts your sleep, not getting enough of the sleep your body needs can in turn make your back pain feel even worse.
For many people, this complicated relationship can turn into a cycle of more back pain—and less sleep.
Related: The 12 Best Mattresses for Back Pain to Help You Wake Up Pain-Free, Tested by Our Editors
Sleeping Positions and Lower Back Pain
While it's not necessarily unusual to feel stiff or experience some mild back pain in the morning, anything that's happening more frequently may be due at least in part to your sleeping position.
A well-aligned sleeping position can help relieve any stress or tension on your spine, while a misaligned sleeping position can add to any pain or stiffness in the back that you're already experiencing.
So just as you might aim to have straight, aligned posture while standing, it's also important to maintain that spinal alignment of the neck, mid back, and lower back as much as possible while you sleep.
For people with back pain, side sleeping positions may be the best bet to alleviate discomfort, while stomach sleeping positions may be more likely to experiencing pain in the morning.
How to Sleep on Back With Lower Back Pain
At first glance, sleeping flat on your back may seem like a good way to keep your neck, shoulders, and back aligned in proper position against the mattress.
But while it may be beneficial for some people, keep in mind that back sleeping may also increase lower back pain, especially when the natural curvatures of your spine create gaps between your body and the mattress.
So if back sleeping is your position of choice, experts suggest placing a pillow underneath your knees to lift them slightly. This can help relieve any pressure on the lower back, and further support your spine's curvature to maintain alignment.
How to Sleep on Side With Lower Back Pain
Most people tend to sleep on their side, which may be good if you deal with lower back pain. That's because side sleeping can actually help keep your spine balanced and supported, though people with lower back issues may need to consider a couple of adjustments.
For side sleepers, experts recommend curling into a fetal-like position and placing a small pillow or rolled up towel between the knees. Not only can this help keep the knee joints from rubbing up against one another, the slight separation between the legs allows for the spine to fall into its natural alignment—relieving pressure and letting the muscles in your back fully relax and restore while you sleep.
How to Sleep on Stomach With Lower Back Pain
Sleep studies suggest that people who sleep on their stomaches are more likely to feel back and neck pain.
As you fall asleep facing down, your body settles deep into the mattress—which may prompt your spine to arch out of alignment. Plus, having to turn your head to one side twists your neck—and the rest of your spine—way out of position.
This is why if you deal with lower back pain, it's generally advised to try to avoid sleeping on your stomach—or at least use a thinner pillow to rest your head on. If that seems daunting, keep in mind that it is possible to "train" yourself into another sleeping position, so it might be worth flipping onto your side or back for a night or two to see if your pain is alleviated.
Tips for Better Sleep
Other than adjusting your sleeping position, there are a few other tactics that experts recommend to make sleeping with back pain more comfortable.
Check out your mattress: Studies have shown that replacing an older mattress—like one that you've had for about a decade—can improve back pain and quality of sleep. In particular for lower back pain, researchers have found that medium firm mattresses and those that are adjustable may help improve spinal alignment and pain the most. Because mattresses are a big investment, you might consider checking out a mattress topper to help support your back without the big price tag.
Look into new pillows: Supportive, comfortable pillows are an important part of getting good shut eye. And they may be particularly important for people with low back pain. While the exact style of most supportive pillow will depend on your sleep position (and preference), think about which style may be best to rest your head on and which may be better suited for propping between your knees, for example, to reduce strain on the lower back.
Incorporate more movement: Getting enough exercise is beneficial for your overall sleep hygiene, and for keeping your joints healthy and lubricated—which might lower the chances that they're stiff or sore when you wake up. Ensure you're getting the expert-recommended amount of exercise per week (usually 30 minutes, five days a week), but just make sure it's not too close to bedtime as that can interfere with sleep. Gentle stretching exercises before getting out of bed might help with back pain and restful sleep, too.
When to See a Healthcare Provider
Occasional or mild back aches or pains first thing in the morning isn't necessarily a cause for alarm, though you may consider mentioning it to a healthcare provider at your next check up.
But if you noticemorning back pain that is chronic (long-lasting), severe, frequent, or seems to be accompanied by additional related symptoms—it's a good idea to see a healthcare provider as soon as possible, especially if the pain:
Is sudden or started after an injury
Includes neurological symptoms like numbness or tingling
Does not appear to be getting better
They'll be able to help provide a more definite diagnosis if another condition is at play (like sciatica or osteoarthritis, for example) and also recommend a treatment plan as needed.
A Quick Review
Your sleeping position can cause or contribute to lower back pain. Experts generally agree that sleeping on your stomach is the least supportive position for someone who deals with back pain, while side sleeping can help ease back pain by supporting better spinal alignment.
In addition to switching up your sleeping position—mattress choices, pillow arrangements, and movement or gentle stretching may help alleviate mild discomfort. Any lower back pain that is severe or frequent should be checked by a healthcare provider.
For more Health.com news, make sure to sign up for our newsletter!
Read the original article on Health.com.
