Do you suffer from leg pain that originates in your back? This isn’t the first time you’ve had feelings like this. Lower back pain is the leading cause of disability worldwide, according to the Global Burden of Disease report. Surprisingly, serious medical conditions such as cancer or arthritis do not cause the majority of back pain. On the other hand, bad posture, uncomfortable sleeping postures, and other lifestyle choices frequently cause stress or strain.
If you experience lower back pain, here are some of the best sleeping positions to try, as well as some other things you may do to get a better night’s sleep.
1.Sleep with a pillow between your legs on your side.
If resting flat on your back is too uncomfortable for you, try lying on your side:
-Allow your right or left shoulder, as well as the rest of that side of your body, to make contact with the mattress.
-Lie down with a pillow between your knees.
-Fill up any gaps between your waist and the mattress with a small pillow for further support.
Resist the impulse to sleep on the same side every night, whether you sleep with one or two pillows. Overdoing it might result in muscular imbalance and even scoliosis.
You will not feel any better by sleeping on your side. The key is to put a pillow between your knees. Your hips, pelvis, and spine will be better aligned as a result of the pillow.
2.Sleep in the fetal position on your side.
Try sleeping on your side, curled up in a fetal position, if you have a herniated disc:
-Lie down on your back and slowly roll to one side.
-Curl your torso toward your knees and tuck your knees into your chest.
-Switch sides every now and then to avoid any imbalances.
Discs are soft cushions that sit between your spine’s vertebrae. When a portion of a disc slips out of its normal location, it causes nerve pain, weakness, and other symptoms. The distance between vertebrae is increased by curling your torso into a fetal position.
3.Sleep with a pillow underneath you on your stomach.
You’re not alone if you’ve heard that sleeping on your stomach is harmful for your back. This is only partially correct, as it may induce neck pain.
You don’t have to force yourself into a different position if you find yourself sleeping on your stomach. Instead:
-To reduce some of the pressure on your back, place a pillow beneath your pelvis and lower abdomen.
-Depending on how comfortable you are in this position, you may or may not wish to utilize a pillow under your head.
Stomach sleeping with a pillow may be beneficial for persons with degenerative disc conditions. It might be able to reduce some of the pressure on your discs’ space.
4.Sleep with a pillow between your legs and on your back.
Sleeping on one’s back may be the greatest way for some people to reduce back pain:
-Flatten yourself out on your back.
-Keep your spine in a neutral position by placing a pillow beneath your knees. The pillow is necessary because it maintains a natural bend in your lower back.
-For further support, fold a small towel and tuck it under the small of your back.
Your weight is evenly dispersed and redistributed throughout the greatest portion of your body while you sleep on your back. As a result, your pressure points will be less pressured. Your spine and internal organs may benefit from better alignment.
5.Sleep in a reclined position on your back.
Snoozing in a recliner is your preferred method of unwinding. Although sleeping in a chair may not be the best option for back pain, if you have isthmic spondylolisthesis, it can be useful.
Consider getting an adjustable bed so you may sleep in this position with the best alignment and support possible.
A disorder known as isthmic spondylolisthesis occurs when one vertebra slips over the one below it. Because it generates an angle between your thighs and trunk, reclining may be advantageous to your back. In this position, the pressure on your spine is eased.
It‘s important to remember that the significance of alignment cannot be emphasized.
Regardless of the position you choose, maintaining appropriate spine alignment is the most critical component of the equation. Pay special attention to your ears, shoulders, and hips. Your muscles and spine may be stressed as a result of gaps between your body and the bed. Cushions can help to relieve tension by filling empty spaces. When turning in bed, be cautious. Twisting and turning motions might potentially cause alignment problems. Always move your entire body at once, tightening and insinuating your core in the process. When you flip over, you might find it helpful to bring your knees closer to your chest.
Things to look for in a mattress include the following:
It’s also important to consider your mattress. Sleeping on orthopedic mattresses that were extremely firm was once recommended for those with lower back pain. But hold off on purchasing one just yet. According to recent studies, people who sleep on particularly firm beds may have the worst sleep. Mattresses that are excessively soft, on the other hand, will not help with alignment.
If you have the financial means, invest in a firm or medium-firm mattress with high-quality innersprings or foam. A memory foam mattress topper can improve the comfort of an innerspring mattress. After only a few minutes of testing, it may be difficult to tell if that mattress in the store is truly comfy. Some companies allow you to sample a mattress for a specific amount of time before returning it if it isn’t right for you.
Not looking for anything right now? Place an inexpensive plywood board under your present mattress to determine if a firmer mattress would help you. Try putting your mattress on the floor to see if limiting spring movement helps with your pain.