Are you suffering from lower back pain? If yes then, it’s not just you.
In a study of the Global Burden of Disease study, Lower back pain was identified as the most common cause of disability worldwide.
An even more interesting fact is that most back pain isn’t brought on by life-threatening illnesses like cancer or arthritis. Instead, stress or strain from poor posture, uncomfortable sleeping positions, and other lifestyle behaviors frequently cause it. This result that people are shifting towards orthopedic mattress for back pain, which helps reduce pain, however sleeping position plays a great role, as well.
Here are some sleep-related postures to attempt if you suffer from lower back pain.
5 Sleeping Positions for Reducing Back Pain
Here are the sleeping positions that help get relief from back pain.
Sleeping in the Fetal Position
Try sleeping on your side, curled up in the fetal position, if you have a herniated disc:
- Start by lying on your back and softly roll over to your side.
- Gently twist your torso toward your knees while tucking your knees up to your chest.
- To avoid any imbalances, you can occasionally alternate sides.
How it helps? – Your spine’s vertebrae are separated by discs, which are gentle cushions. When a portion of a disc moves outside of its usual space, it herniated, resulting in pain in the nerves, weakness, and other symptoms. The vertebral space can be accessed by curling your torso into the fetal posture.
Sleep on your Side with Pillow between your Knees
You can try shifting to your side if laying flat on your back seems uncomfortable:
- Let your right or left shoulder and the remainder of that side of your body lying on the mattress.
- Put a pillow in the space between your knees.
- To provide additional support, if there is a space between your waist and the mattress, think about placing a small pillow there.
The impulse to always sleep on the same side should be resisted, whether you use one pillow or two. Doing so frequently can lead to scoliosis and other problems including muscular imbalance.
How it helps? – Using the pillow between the knees will make you feel better. It keeps your hips, pelvis, and spine alignment better. You can even buy an orthopedic mattress for back pain.
Sleeping on Stomach with Pillow under Abdomen
You may have heard that sleeping on your stomach can aggravate back problems. This is accurate because your neck might become more stressed.
However, you don’t have to force yourself into a different position if you end up lying on your stomach. Instead:
- To lessen the strain on your back, place a pillow beneath your pelvis and lower abdomen.
- Using a pillow beneath your head is optional, depending on how comfortable this posture is for you.
How it helps? – Stomach sleeping with a pillow may be most advantageous for people with degenerative disc conditions. It can ease any strain put on the region between your discs.
Back Sleep with Pillow under Knees
The greatest position for some people to reduce back discomfort may be to sleep on their backs:
- Lie down on your back flat.
- You can place a pillow between your knees and maintain a neutral spinal alignment. The cushion is crucial because it helps maintain the curve in your lower back.
- For additional support, you can also place a small, rolled-up towel under the small of your back.
How it helps? – When you sleep on your back the weight is distributed evenly across the largest region of your body. As a result, it lessens the stress on your pressure points. Additionally, your internal organs and spine can be better aligned.
Sleep on your Back in Reclined Position
Do you prefer to nap in a reclining chair? Even while sleeping in a chair might not be the ideal option if you have back discomfort, or isthmic spondylolisthesis, sleep on the back may be helpful.
For the finest alignment and support while sleeping in this position, think about investing in an adjustable bed.
How it helps? – The disease known as Isthmic spondylolisthesis occurs when a vertebra slides over the one below it. Because it angles your thighs and trunk, reclining may be good for your back. Your spine will experience less pressure because of this angle.
Where to Orthopedic mattress for back pain Online?
Numerous brands deal in a variety of mattresses online. But if you want to get relief from back pain, you can look for the smart orthopedic mattress from The Sleep Company.
These orthopedic mattresses are among the world’s most comfortable mattresses for your spine and back. The multi-layered ingenuity of the proprietary SmartGRID technology is carefully built for maximum comfort and back support in each layer.
Furthermore, the 2500 air channels support unrestricted air circulation to guarantee pleasant resting every night even during times of high humidity and hot weather. So, get the best Orthopedic mattress for back pain today from The Sleep Company and get relief from back pain effectively.
