How to Sleep With Lower Back Pain: Positions for Better Rest

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If you have lower back pain, you know that sleeping can be difficult if not impossible. Finding the proper position to sleep in can help relieve your pain or cause more by putting pressure on your spine.

Learning how you should sleep with lower back pain is important. A slight difference in position can cause great pain or relief while you sleep at night.

Why Does My Back Hurt Worse At Night?

Many people notice their pain gets worse as the night goes on. You would think sleeping would help your back pain, but due to gravity and unsupported muscles your body uses your mattress and pillows to realign your spine while you sleep.

If you lay in one position for too long it can cause an increase in inflammation which leads to pain and stiffness, especially when you first wake up. Your spinal discs require movement to keep nutrients moving through them. Laying in one position for hours on end is detrimental to your spinal health. A bad mattress or pillow can cause your spine to be misaligned while you sleep.

Best Positions to Sleep In With Lower Back Pain

The key to sleeping without pain is neutral spine positioning. When your spine from head to tailbone has a minimal amount of flexion, extension, or rotation, the pressure will lessen on the irritated areas.

Sleep on Your Side With Pillow Between Your Legs

Sleeping on your side is by far the most common answer to how to sleep with lower back pain. This position allows your spine to keep its natural curvature without putting pressure on any spots.

Place a firm pillow between your knees to keep your hips, pelvis, and spine aligned. This will eliminate any strain that can be put on your lower back when your knees sink too far into the mattress.

A pillow that is memory foam or contoured works best to fill the space between your knees and keep your legs separated. Place a pillow under your head that keeps the curve in your neck supported. Do not let your head roll forward or lay back too far.

Rotate often between your right and left side to avoid build-up tension and pressure.

Sleep on Your Back With Pillow Under Your Knees

If supported properly, sleeping on your back can be ideal for how to sleep with lower back pain. When you sleep on your back your spine is evenly distributed.

Try placing a pillow under your knees when you sleep on your back. This position will help relax your lower back. You can also place a towel rolled up or a lumbar pillow underneath the curve of your lower back for additional support.

Many people find this position beneficial if they suffer from spinal stenosis or sensitive discs. Just be sure to use a pillow that supports your neck when you lie down.

Sleep in The Fetal Position If You Have Disc Herniation

Did you know that there is a way to sleep with lower back pain caused by disc herniation? When you lay on your side and pull your knees towards your chest you increase the space between your spinal vertebra.

Lie on your side and pull your knees toward you like you're making a tight C with your spine. Do not curl up too much and cause more stress on your back. Add a pillow between your knees to avoid twisting your spine.

Also, try to rotate to your other side throughout the night to avoid stiffness.

Positions You Should Avoid When Sleeping With Back Pain

Just as there are positions that will help relieve your pain when sleeping, there are positions that can increase irritation and cause more injury.

Sleeping On Your Stomach

Out of all of the bad positions for learning how to sleep with lower back pain, sleeping on your stomach is the worst. When you lay face down you increase the curve in your lower back which puts pressure on your joints and soft tissues.

Laying on your stomach also puts pressure on your neck. Since your head has to be turned to one side for you to lay on your stomach your neck will become irritated and cause pain.

When you sleep your stomach down, it flattens the natural curves of your spine which puts pressure on your discs. If you are uncomfortable sleeping any other way try putting a flat pillow under your hips to take some pressure off of your back. You can skip the pillow under your head to help lessen the pain in your neck.

Tips To Improve How You Sleep With Lower Back Pain

In addition to positions that help alleviate pain when learning how to sleep with lower back pain, there are other factors that play into getting a comfortable night's rest.

Choosing a Mattress

Having the right mattress can make all the difference when sleeping with back pain. A medium-firm mattress is best for those who suffer from back pain. Too soft and your body will sink into your mattress causing your spine to be out of alignment. Too firm and you will create pressure points.

Your weight also plays a factor in what mattress you should buy. If you are a heavier person you will need a mattress that is firmer. If you sleep on your stomach, you may need a slightly softer mattress to fill the space where your hips sink. There are many types of mattresses like memory foam, latex, and hybrid.

All of these types of mattresses have their benefits such as contouring to your body, all natural materials, or a combination of foam and coils.

Entering and Exiting Your Bed

Using the log roll method will help you prevent back pain when getting in and out of bed.

When exiting your bed lift yourself up by rolling onto your side closest to the edge of the bed while keeping your spine straight. Once your hands are comfortably on the floor push yourself up and swing your legs off of the bed at the same time.

When entering bed lift yourself up to a sitting position then onto your side. Bring both knees towards your chest and roll yourself back down keeping your spine straight.

Practice this method during the day when you're not in as much pain so you can get used to it when you go to bed.

Heat or Ice Packs Before Bed

Using heat or ice can help you get a better night's rest when used correctly.

Heat can be used as a way to relax stiff or tense muscles. By using a heating pad or taking a warm bath for 15-20 minutes you can allow your muscles to relax before sleeping. Make sure if you're using a heating pad that it has an auto shut off.

Ice is great for newly injured areas and helps with swelling. The coldness will numb the area and reduce inflammation. You should never place ice or heat directly on your skin.

Also, do not fall asleep with a heating pad.

When To Seek Medical Attention

There are some signs that your back pain may need professional help.

If you are waking up multiple times a night due to your pain even after using some of the positions mentioned above you may need to contact a doctor.

If you are feeling pain that shoots down your legs you may be experiencing nerve problems such as herniated discs or spinal stenosis.

Symptoms such as weakness in your legs or loss of bladder/bowel control and severe pain after injury should be seen by a medical professional immediately.

If your back is stiff for over 30 minutes after you wake up you may be experiencing inflammation. Inflammation tends to get worse when you sit or lay down for long periods of time.

If your pain has not gone away after weeks of trying these tips and tricks. Make an appointment with a physiotherapist. They can assess your muscles, movement pattern, and posture to create a customized treatment plan that includes stretches and exercises to help relieve your pain.

Want To Learn How To Sleep Through the Night?

Sleep is one of the best times for your body to heal. Finding the right pillow configuration can make a world of difference, even if it feels difficult to achieve at first. Why not try going to bed with these positions in mind. One little adjustment can change your world. You could have the best sleep you've had in years just by making these changes. If you have tried your best to learn how to sleep with lower back pain with no progress make sure to check out Vira Physiotherapy.

We can create a personalized plan just for you that will help you FINALLY sleep through the night.

Frequently Asked Questions

Is sleeping on the floor good for back pain?

Sleeping on a hard floor will not help with back pain. Some may feel that it helps but only because your body has become accustomed to the firm surface. A floor has no give which can create pressure points. Try using a medium-firm mattress to help with spinal alignment and pressure relief.

Should I sleep without a pillow for lower back pain?

Not having a pillow under your head will not help with back pain. If you constantly sleep without a pillow you can create neck problems which can cause more pain. Supporting your head and neck keeps your spine aligned from your cervical spine all the way down to your lumbar spine. Try placing pillows under your knees or between your legs.

How come I wake up with a stiff back?

When you sleep your body sits in one position for hours on end. While you sleep inflammatory byproducts can build up in the injured areas surrounding your back. When you first wake up you may feel stiff because you haven't moved around. Some people who suffer from bad pillows or sleeping positions can feel worse upon waking up.

Will changing my sleep position really help?

You will notice a difference in pain within the first couple of nights you change your position. But like anything your body needs time to get used to new things. You may not see a drastic change for 2-4 weeks of practicing your new sleep position.

What stretches should I do before bed?

There are many stretches you can do before bed to help loosen your body up for the night.

You should try doing some hip flexor stretches, bringing your knees to your chest, and rotating your spine. Don't overstretch yourself before bed as this will awaken your nervous system and make it hard to fall asleep.

Remember to hold your stretches for 15-20 seconds and take your time.