A high-quality, supportive mattress eases lower back pain by relieving stress on bodily pressure points. The position you sleep in can also help reduce discomfort, allowing you to wake up feeling rested instead of stiff and uncomfortable. The following guide outlines some top positions for alleviating this common problem. 

Which Sleep Positions Help Reduce Lower Back Pain? 

1. Side Position With a Pillow Between the Knees

Place a pillow between your sightly bent knees while sleeping on your side to keep the spine, pelvis, and hips aligned and relieve pressure on the legs and hips. You should also use a head-neck pillow designed for side sleepers. These versions are not as flat as others, allowing them to fill the gap between the neck and the mattress. 

If you prefer sleeping on your stomach, use a flat head-neck pillow, and place the knee pillow under your hips and abdomen area. This position keeps the spine straight and opens up the hips, creating space for the nerves and preventing them from being compressed and irritated by spinal vertebrae.

2. Back Position With Elevated Knees

Sleeping on your back promotes even weight distribution and keeps the neck, spine, and hips in proper alignment. As a result, it reduces pressure point-related discomfort in the lower back and elsewhere throughout the body. Propping a pillow under your knees provides additional relief because it promotes the natural curvature of the spine and reduces muscle strain in the lower back. Always use a pillow under your head for neck support, and add small pillows or rolled towels to or under other parts of the body that require support, such as under the small of your back. 

3. Fetal Position

If you have back pain from a herniated spinal disc that's putting pressure on nearby nerves, consider sleeping in the fetal position. Lay on your side, pull your knees up against your chest, and put a pillow underneath your neck. Curl your knees upward until you feel a stretch in your back. This position allows the spine to bend, which opens vertebral joints and offers relief. Change positions whenever you wake up during the night to avoid muscular imbalances.

Find the ideal mattress for your favorite sleeping position at Mattress and Appliance Inc. This store offers gently used appliances and new mattresses to residents throughout the Greater Cincinnati, OH, area, allowing you to furnish your home without exceeding your budget. Call (513) 600-5068 to have your questions answered by a friendly and knowledgeable team member, and learn more about their available products and services online.