Home Pain Sleeping Positions to Ease Back Pain

Sleeping Positions to Ease Back Pain

by Skopje Macedonsko

Experiencing back pains affect a person’s daily activities. It gives him uneasy feeling and discomfort while trying to do his routines the best way he can. Meanwhile in the case of taking rest like sleeping, having back pains makes it more effortful to do. At the same time, a person also experiences having back pains because of the sleeping positions he has. Just as how some sleeping positions can give you relief, there are some that can cause more trouble, especially on the back.

The connection between the position while sleeping and having back pains are not yet fully explained despite being linked together. However, for some experts, those individuals encountering sleep problems experience more problems associating with back pain. According to spine specialist Santhosh Thomas, being sleep deprived produces negative effects on a person’s mood and his ability to function well. Moreover, it also gives a negative impact on the brain’s ability to perceive. Which, based on the National Sleep Foundation, pain can affect sleep quality because experiencing pain gives a shorter and quicker sleep state and more waking hours in the night.

In addition, the strong link on the severity of pain, general mood and ability to function can be improved by having an adequate amount of sleep.

The Worse Sleeping Position that causes Back Pains

As mentioned, certain sleeping positions can make or break a person’s back. Just as how sleeping can help to relax body areas like the back, there are positions that cause pressures on the neck, shoulder, lower back, knees and heels which results in experiencing pains on those areas. There is no quicker way to lessen or loosen the pain, but there are ways that can be done to achieve better sleeping.

Sleeping Positions to Ease Back Pain 3

source: tfortrends.com

The number one position that can cause greatly back pain is sleeping in the stomach. This position flattens the spine’s natural curve which adds more tension to the muscles at the back. Moreover, it also adds pressure to the neck since it will be obliged to rotate.

It is normal to move and change the position while sleeping, in fact, this should be done because it lessens the pressure in the back.

So regardless, any sleeping position can be disturbing since staying in that sleeping type can intensify especially the pains in the back.

Sleeping Positions to do to Relieve Back Pains

Before anything else, a person must first determine what is his most convenient sleeping position. Secondly, there must be some adjustments that must be done to the usual sleeping position to lessen the burden, especially in the back.

Sleeping Positions to Ease Back Pain 2

source: muscleandjoint.ca


With this position, the back, of course, is in a straight position that is why the spine is not forced on any contortions. It also helps the mattress do its job in spine support. In addition, it also leaves the neck in a nonaligned position.

However, back sleepers must have a pillow under the knees to maintain the natural curve of the spine while sleeping.


Stomach sleeping is a complicated sleeping position. However, this is a great solution to those who snore real hard plus it lessens the risk of sleep apnea or a sleeping disorder in which the breathing stops and starts repeatedly.

For this kind of sleeping position, placing a pillow under the lower abdomen and pelvis will help to lessen the back strain.


According to this website, this position works best especially for those who are pregnant. Obviously, at this point stomach sleeping is definitely not good for them, while back sleeping will bring more pressure on the back because of a heavier tummy. Especially on the left side, side sleeping benefits one of these soon-to-be mothers to better heart circulation. And for those who are not pregnant, side sleeping on the left side can relieve heartburn and acid reflux.

For those who are more comfortable side sleeping, drawing the legs slightly up toward the chest and having a pillow between the knees can help to make the most out of sleeping with this position.

How to Consider a Good Mattress for the Back Pain

Choosing a mattress that works best should depend on a person’s body type. Doctors usually encouraged to choose firm mattresses, but some studies revealed that individuals with low back pains are having a hard time sleeping on those mattresses compared to other types.

For people who have a wider hip compared to the waist, soft mattresses must be used because it will let the spine stay straight while sleeping. And for those who have an equal hip and waistlines, a harder mattress must be chosen because it provides more support.

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