Dealing with back pain around the clock is challenging, but it’s especially difficult when it prevents you from getting enough sleep. Even if you don't feel comfortable trying an entirely new sleeping style, there are some modifications you can make to alleviate the tension in your lower back. Here are a few options to consider. 

How to Try Sleeping When You Have Lower Back Pain

1. On Your Back With Knee Support

Back sleeping helps to keep the body’s weight evenly distributed and promotes a healthy alignment of the neck and head. If you have pain in your lower back in this position, it could be due to the flattening of your spine. Promote the natural curve of your spine by placing a pillow under your knees, which will support the weight of your legs and reduce strain on your lower back. 

2. On Your Back & Reclined

Another alternative for back sleepers to consider is the reclined position. It allows you to create an angle to alleviate spinal pressure and can help people with isthmic spondylolisthesis, a condition in which a vertebra slips over the one underneath it. While an adjustable mattress is the best way to ensure a consistent, elevated position, you might first try boosting your upper body with extra pillows.

3. On Your Side With a Support Pillow

Side sleeping is the most common position, but it can allow your hips, pelvis, and spine to become misaligned during the night. This is because weight is distributed differently throughout your body. Fortunately, you can create better alignment and alleviate some of the tension in your lower back by simply adding a pillow between your knees.

4. In the Fetal Position

The fetal position is a side-sleeping variation in which the knees are curled up inwards towards the torso. This position is ideal for people with a herniated disc, as it opens up the backside of the spinal vertebrae, alleviating tension caused by disc compression. As with any sleep posture, it’s important to make sure your head and neck are still properly supported to avoid any spinal strain. 

5. On Your Stomach With a Support Pillow

Stomach sleeping is not often recommended since it can strain the neck when the head is turned to one side. Nonetheless, if you find stomach sleeping most comfortable, you can minimize lower back pain by placing a flat pillow under your stomach to support your natural spinal alignment. The position could also help with pain from degenerative disc disease by alleviating stress between discs. 

If you’re experiencing persistent lower back pain, turn to Spectrum Healthcare for pain management solutions. Serving Cornelia, GA, and the rest of Habersham County, this medical clinic offers a range of care options, including treatment for colds and minor injuries as well as physical medicine services. To book a treatment for back pain, including spinal decompression and massage therapy, call (706) 778-0077 or send the clinic a message online.