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Back Pain: Expert-Recommended Sleep Positions To Adopt & Avoid

Back pain is a widespread issue that can significantly impact an individual's comfort and daily life. In a recent report published in The Lancet, it has been revealed that India is grappling with a staggering estimate of 87.5 million cases of back pain thus far. This alarming statistic highlights the pressing need for understanding and addressing the factors contributing to this prevalent problem. Experts emphasise the importance of paying attention to modifiable risk factors, including occupational ergonomics, poor postures, lack of exercise, and obesity, which can all play a role in exacerbating back pain.


However, it's not just daytime activities and habits that can influence back pain; your sleeping position is also a crucial factor to consider. Have you ever experienced waking up from what should have been a restful night's sleep only to find your back pain worsened? It's a common scenario, and the culprits may include your sleeping position as well as other factors, such as using an inappropriate pillow or mattress.


In this blog, we will explore the recommended sleeping positions endorsed by experts and the positions you should steer clear of to mitigate back pain. Additionally, we'll provide valuable tips to help you achieve a better night's sleep, free from the discomfort of back pain. By understanding the nuances of sleep and its impact on your back health, you can take proactive steps to improve your overall well-being.


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Sleeping positions that reduce back pain

Best Sleeping Position


Experts recommend several sleeping positions that can promote better spinal alignment and reduce the risk of back pain and discomfort. Here are some of the best sleeping positions recommended by experts.


Sleeping on Your Back (Supine Position)


Sleeping on your back, also known as the supine position, is often hailed as the ideal sleeping posture for spinal health. Here's why:


1. Spinal alignment: When you lie on your back, your spine naturally assumes a neutral and aligned position. This means that your head, neck, and spine are in a straight line, reducing the risk of unnatural curves or twists that can lead to discomfort or pain.


2. Pillow support: To enhance this position, experts advise using a supportive pillow. Placing a pillow under your head, with another under your knees, can be particularly beneficial. The pillow under your head supports the cervical curve, keeping your neck in alignment with your spine. The knee pillow helps maintain the natural curvature of the lower back, reducing strain on the lumbar region. This added support can be especially helpful for individuals dealing with lower back pain.


3. Reduced pressure: Sleeping on your back evenly distributes your body weight across the mattress, minimising pressure points. This can alleviate pressure on joints and muscles, reducing the likelihood of waking up with stiffness or soreness.


4. Potential considerations: While this position offers several advantages, it may not be suitable for everyone. For example, pregnant individuals are often advised to avoid sleeping on their backs, as it can reduce blood flow to the heart and baby. Therefore, it's essential to consider individual circumstances when choosing a sleep position.


Sleeping on Your Side (Lateral Position)


Sleeping on your side, also known as the lateral position, is another recommended posture for a good night's sleep.


1. Airway health: Side sleeping is particularly beneficial for those who snore or have sleep apnea. It helps keep the airways open, reducing the likelihood of snoring and sleep disturbances related to breathing difficulties.


2. Spinal alignment: To optimise spinal alignment in this position, it's essential to maintain a few key considerations. Keep your legs either straight or slightly bent at the knees to prevent the upper leg from pulling your spine out of alignment. Placing a pillow between your knees can provide additional support and comfort by keeping your hips and spine in proper alignment.


3. Comfort in the fetal position: Some people prefer sleeping in a fetal position, where they curl up with their knees drawn toward their chest and their chin slightly tucked. To maintain a neutral spine posture in this position, it's advisable to place a pillow between your knees. This prevents your upper leg from causing misalignment and discomfort.


Worst Sleeping Position


The worst sleeping position for your back, according to experts, is sleeping on your stomach, also known as the prone position. Here's why this position is generally discouraged for those concerned about back health:


1. Spinal misalignment: When you sleep on your stomach, your spine is forced into an unnatural position. This position typically involves turning your neck to one side to allow for breathing, which can strain the cervical (neck) spine. Moreover, it flattens the natural curve of your spine, putting stress on the muscles and joints along your back.


2. Neck and upper back strain: Sleeping on your stomach forces you to turn your neck to the side, potentially causing neck and upper back pain. The neck is in an extended position for an extended period, which can lead to stiffness and discomfort.


3. Pressure on internal organs: Stomach sleeping can also place pressure on your internal organs, which can be uncomfortable and may contribute to digestive issues.


While stomach sleeping may be comfortable for some people, especially those who snore or have sleep apnea, it's generally considered the least favourable position for spinal health. If you regularly experience back pain or discomfort, particularly in the morning, consider trying alternative sleeping positions, such as sleeping on your back or side, which are better for maintaining spinal alignment and reducing the risk of back problems.


Tips for a Better Night Sleep


1. Choose the right mattress and pillow: Invest in a supportive mattress that suits your needs, and select a pillow that supports your neck and spine. The right bedding can significantly impact your sleep quality.


2. Maintain proper sleep posture: Sleep on your back or side to promote better spinal alignment. Use pillows to support your head, neck, and knees as needed for comfort and alignment.


3. Regular exercise and stretching: Engage in regular physical activity to strengthen your back muscles and reduce stiffness. Incorporate gentle stretching exercises into your bedtime routine to improve flexibility.


4. Sleep hygiene: Establish a consistent sleep schedule and create a comfortable, dark sleep environment. Avoid heavy meals, caffeine, and electronics close to bedtime.


5. Consult a healthcare professional: If back pain persists despite trying these tips, seek guidance from a healthcare professional or a physical therapist. They can offer personalised recommendations and treatments for your specific condition.



Here are some of the questions we frequently receive from individuals


1. What sleeping positions relieve back pain?


Sleeping positions can significantly impact your spinal health. Sleeping on your back with a pillow positioned under your knees can be beneficial as it helps maintain the natural curve of your lower back and aligns your spine more comfortably. Alternatively, sleeping on your side with a pillow placed between your knees can alleviate back strain by reducing the pressure on your lower back and hips. Both of these positions aim to promote better spinal alignment and can be particularly helpful for individuals seeking relief from back discomfort or pain during their sleep.


2. Is it okay to not sleep without a pillow?


Yes, it's entirely acceptable to sleep without a pillow if it suits your comfort. For some individuals, sleeping without a pillow can even aid in relieving neck and back discomfort. However, it's worth noting that this perspective is subject to debate. When sleeping on one's side, there's often a gap that forms between the shoulder and head. This gap typically needs to be filled, whether by a pillow or by using one's hand. This helps prevent the head from tilting excessively to one side, which could lead to strain.


3. Does sleeping on the floor help back pain?


Yes ,Sleeping on a firm surface like the floor can provide relief for some people with back pain. It helps maintain a neutral spine position, but it may not be suitable for everyone.


4. How do you know if my bed is causing back pain?


If you consistently wake up with back pain that improves during the day, it could be a sign that your mattress or pillow needs to be replaced or adjusted to better support your spine.


5. Is the pillow or mattress the main reason for back pain?


Your mattress and pillow each have a crucial role in providing back support during your sleep. A mattress lacking in support or an ill-suited pillow can be factors contributing to back pain. Therefore, it's essential to ensure that both your mattress and pillow are tailored to your specific needs. In particular, mattresses made of memory foam and spring can sometimes pose challenges for individuals experiencing back pain. This is often related to the mattress's inability to adequately support the spine or maintain its shape while providing rest during sleep.


6. What is the best sleep position: Right or left?


Sleeping on your left side is often recommended because it can improve circulation and reduce acid reflux. However, the best sleep position can vary from person to person, so choose what feels most comfortable for you.


7. Are there any sleeping positions I should avoid?


Sleeping on your stomach is generally discouraged as it can strain your neck and lower back. Additionally, avoid sleeping in a twisted or contorted position that could lead to discomfort or pain.


Final Takeaway,

In conclusion, achieving a good night's sleep without back pain is attainable by making thoughtful choices regarding your mattress, pillows, sleep posture, and overall sleep hygiene. Prioritising proper spinal alignment and back health can lead to more restful nights and pain-free mornings. However, if you find yourself struggling with persistent back pain despite your best efforts, it's essential to seek professional guidance. At Polaris Healthcare, our specialised team of physiotherapists is available around the clock to provide relief for back pain through a variety of physiotherapy techniques and modalities. We are dedicated to helping you achieve the quality sleep you deserve.


Don't let back pain disrupt your life and sleep any longer. Contact Polaris Healthcare today to take the first step toward a pain-free, restful night's sleep. Your well-being is our priority, and we're here to support you on your journey to better sleep and better health.


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About The Author: Dr. Surendra Patil (M.B.B.S DNB / D.Ortho)

Dr. Surendra Patil, MBBS, Diploma in Orthopaedics, DNB - Orthopedics Surgery, is a dynamic surgeon with skilled hands well versed in various surgical procedures in orthopedics and exceptionally well-read in his chosen expertise. He is proficient in Arthroscopic Surgeries, Adult Joint Reconstruction Surgery, Accidents & Emergencies, Joint Replacement, Healthcare Management, and Healthcare in general. He is an experienced Medical Professional with a demonstrated history of working in the hospital & healthcare industry.

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