Few people realize at the onset of lower back pain that their sleeping habits could be causing the problem. It is very easy to blame lifting or improper movements, but many of us sleep in positions that are less than beneficial to our spines.
The spine has 3 areas that are meant to be curved; the neck or cervical spine, the middle or thoracic spine, and the lower-back or lumbar spine. When we sleep in certain positions, or if we have excess weight, we are compromising one or more areas of the spine – which can and does create back pain. Some of the best remedies for back pain caused by improper sleep positions is to use pillows for support and sleep in the best possible positions to relieve any excess pressure or strain on your spine.
As a basic guide, the alterations below should help in each category. If symptoms persist however, make sure that you visit a RI Chiropractor for a full examination to rule out more serious spinal issues.
Side Sleepers – Place a pillow between your knees to avoid twisting the lower back when the upper leg/knee slides forward onto the mattress during sleep.
Back Sleepers – Place a pillow or a towel under the backs of your knees. The support in this area will help preserve the curve of your lower back and keep pressure off the sciatic nerve.
Stomach Sleepers – If at all possible, this position should be avoided as it causes a great deal of strain on the back. If this is the only position you can sleep in however, place a pillow beneath your abdomen and pelvic area to reduce some of the strain.
