Picture this: it’s morning, and you wake up feeling well rested and refreshed. Great, right? For many people, that moment feels elusive, often overshadowed by sleepless nights and restless tossing from back pain. What if the key to easing that discomfort lies in how we sleep? The right sleep positions, supportive mattresses, and mindful routines can transform our nights and significantly impact our back health.
In this article, we will explore practical tips you can apply in your nightly routines to achieve restorative sleep.
Read also: Mastering Sleep Hygiene For Quality Sleep
Sleep Positions for a Happy Back
There’s no single correct sleeping position. Each person has unique variations in spine shape and flexibility. Hence, the key is to find a sleeping position that offers a balance of spinal support and comfort, ensuring a restful night’s sleep.
Regardless of the sleeping position you prefer, maintaining a neutral spine is important. This means avoiding any significant bends in your neck or back.
Sleep Position: Side Sleeping
For many, the easiest way to achieve a neutral spine is by sleeping on your side. Side sleeping is typically the healthiest option for spinal care for most people.
In this position, pull your legs slightly towards your chest and place a firm pillow between your legs to help align your spine, pelvis and hips. This will reduce pressure on the spine and make you more comfortable. You can also use body pillows to provide extra support.
This position helps maintain body balance and reduces pressure on the lumbar spine, so you can sleep better and wake up refreshed.
However, some individuals with specific conditions, such as hip issues or shoulder bursitis, may struggle with side sleeping.
Sleep Position: Sleeping on your back
Not to worry if you prefer to sleep on your back – you can do it in a way that can alleviate your back pain as well.
Make sure that the head pillow you use supports the natural curve of the neck. A pillow that is too high can cause strain on the neck and back. Ensure your ears, shoulders and hips remain aligned. You can use a small pillow under your knees to relax your back muscles and maintain the natural curve of your lower back.
For additional support, you may place a small towel rolled up under your waist.
Sleep Position: Sleeping on your stomach
If you sleep on your stomach, you can use a flat pillow or even no pillow under your head, and place a flat pillow under your stomach and pelvis to maintain alignment.
Mattress & Pillow Quality
Your preference for a firmer or softer mattress may differ. In general, choose a mattress that is in good condition. Choose a mattress that can support the natural curves of the spine and is comfortable for your body. It is recommended to replace your mattress every 6 to 8 years, especially if you have back problems.
A firmer mattress can help to keep your spine neutral, and may be beneficial for someone who requires additional spinal support. A softer mattress may result in spinal flexion that can exacerbate disc pain.
As shared, pillows are also a tool to help you achieve a neutral spine during sleep. Hence, stomach sleepers may prefer thin head pillows while those who sleep on their side or back may need thicker and more supportive head pillows to maintain a neutral spine.
Furthermore, you can add small pillows to enhance support:
- Place body pillows around you to minimise movement
- For back sleepers: Add a small pillow underneath the knees and/or underneath the lower back arch to reduce lower back pressure
- For stomach sleepers: Add a small pillow under the stomach
When To See A Doctor
While you can employ some of these tips to alleviate your back pain during sleep, a visit to the doctor may be warranted in some cases.
If the pain comes after injury, if the pain lasts for more than a few days or gets worse, do not hesitate to get checked out. Likewise, if the pain severely interferes with your daily activities, this is a strong reason to seek medical help.
Your doctor may also explore whether other health conditions are affecting your sleep. For instance, frequent awakenings due to sleep apnoea can exacerbate back pain by preventing restorative sleep.
Additionally, for some individuals, staying stationary during sleep could be the root cause of the discomfort. For instance, conditions like osteoarthritis can cause joint swelling when stationary, making movement more painful upon waking. Getting up and getting moving may help to improve the back pain over time.
