The Best Way to Sleep for Back Problems
Back problems are often caused by things that we can consciously control. Whether it be from heavy lifting, constant standing, or poor posture, at least we can consistently try to rectify these issues through out our day to help ease back pain. We tend to lose this sense of control during sleep, and so while you may not be able to control the way you move in your sleep, deciding how you fall asleep can make a great difference in your back pain.
One way to try sleeping is on your side with bent knees and a pillow in between your legs. This helps to take pressure off of your back, helping you to get a few hours of pressure relief until your asleep self decides to turn over. The other great thing about this position is that it is closest to how people sleep without trying to force a certain position which means you might be able to stay on your side for longer and even move less.
The next best position would be to lie flat on your back but to place a pillow underneath your knees and lower legs. This helps to take pressure off of your lower back to alleviate pain. It ensures that your back isn’t actually flat, or arched. The position keeps your back in a relaxed neutral position that is very comfortable and could help you to sleep better and for longer.
For those who just can’t fall asleep without being on your stomach, there is an easy solution. Sleeping on your stomach puts a lot of strain on your back, but if it’s how you’re most comfortable try placing a pillow under your pelvis to alleviate some pressure. The position may not last long after you’ve fallen asleep, but at least you can sleep the way you want and have a few hours of reduced pain and pressure.
The way you get up in the morning can also have an affect on your back pain. After sleeping for so long, your muscles have stiffened and so moving too quickly or jumping out of bed can easily add strain to your back muscles. No matter how late you may be, remember to stretch when you first wake up. After you’ve stretched, slowly sit up and take a minute before you climb out of bed. This will give your body time to loosen and wake up with you to ensure you don’t strain your back while getting out of bed.
Dr David M. Spitz is the founder and clinic director of the Chiropractic Health Center of Bristol, located in Bristol, CT. Since 1982, he has treated thousands of patients for various conditions ranging from neck and back pain, to migraine headaches. He specializes in treating patients who have suffered whiplash injuries and/or back injuries in a motor vehicle accident.
Dr Spitz was a volunteer EMT-I and a lieutenant for several years at the Burlington Volunteer Fire Department. He has lectured throughout CT on various topics including, chiropractic, stress management, headaches and preventing back injury in the workplace.
