People who do a desk job know the struggle of dealing with a lower back pain. Around 80% of adults experience low back pain at some point in their life. The intensity of which can range from constant dull ache to a sudden and sharp sensation that can leave a person debilitated. This kind of pain doesn't only affect a person's daily life but can also mess up with their sleep. It's also due to the poor bed posture that your lower back pain can worsen. In fact, a bad sleeping posture can be the main cause of your increased lower back pain as certain positions can put pressure on the neck, back and hips.
Hence, the way you sleep can make a big difference on your back. The best sleeping positions for lower back pain are:
- Sleeping on the front with pillow under the stomach: When you lie on the front of your body, it is considered to be a bad sleeping posture, but not when it can help the ones who struggle with any other positions. You need to place a thin pillow under your stomach and hips which can improve your spinal alignment. This sleeping posture can benefit people with a herniated disc as well as a degenerative disc disease.
- Sleeping on the back with pillow under the knees: Another way to cure lower back pain is by lying on the back as it distributes the weight of your body evenly and also ensures proper alignment of your head, neck and spine. You can place a small pillow under your knees which will help in providing additional support as well as maintain the natural curve of your spine too.
- Curled up foetal position: This one is recommended for people who deal with herniated disc. You have to lie on the side and tuck the knees into the chest. This sleeping posture reduces the bending of spine which helps open up the joints.
- Sleeping on the back in a reclined position: Posturing yourself in a reclined position when you sleep can really help with lower back pain. This is particularly for the ones with isthmic spondylolisthesis. You can even make use of an adjustable bed if you find relief from this posture.