Tips to Avoid Back Pain While You Sleep

Everyone’s different, so sleep in whatever position is most comfortable for you. Sleeping in the fetal position (on your side with your knees bent up towards your chest) might be best for you. It can help relax the spine and open up the spinal canal. The point is to get through the night without your back pain waking you up.

If your back pain does wake you up at night for weeks at a time you should give us a call. Having severe back pain that wakes you up at night is not normal and should be taken seriously.

Here are a few more tips to help you avoid back pain while you sleep:

Sleep on your side
By making simple changes in your sleeping position, you can take strain off your back. If you sleep on your side, draw your legs up slightly toward your chest and put a pillow between your legs. Use a full-length body pillow if you prefer. This position may be particularly helpful if you have osteoarthritis in the spine, spinal stenosis — a narrowing in the spine — or hip pain.

Sleep on your back
If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow. This position may be helpful if you have low back pain.

Sleep on your abdomen
Sleeping on your abdomen can be hard on your back. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head if it doesn’t place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head. This position may be helpful if you have degenerative disease or a herniated disk in the central portion of your spine.

Related: Your Shoes Can Lead to Back Pain

Some tips are from MayoClinic.com

Tags: Back Pain, Back Pain in Sleep, back posture, Medical Questions, Medical Tips, questions