The Best Sleeping Positions for Back Pain

best sleeping positions for back pain

The Best Sleeping Positions for Back Pain

Finding a comfortable sleeping position when you have back pain or neck pain can be difficult. There’s nothing worse than tossing and turning all night to wake up feeling stiff and sore. This is a common complaint in my chiropractic clinic, so I frequently make recommendations in my about the best sleeping positions for back pain, as well as making sure all of my patients have good pillows and mattresses.

How to Sleep with Back Pain

My main tip to chiropractic patients is to try and keep your spine in a neutral position when you sleep. We sleep 7-8 hours a night so keeping your spine in a comfortable position is essential if you suffer from back pain. This is the same tip that applies throughout the day when at work as well. For tips on ways to improve your working posture, view my previous blog, Ergonomics at Home: Improve Your WFH Posture.

The Best Sleeping Positions for Back Pain

These are my three top sleeping positions for back pain, which will also avoid creating back pain from sleeping in a bad position.

Side Sleeping with a Pillow Between Your Legs

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The best sleeping position for back pain and also the most ideal position to avoid back pain is to sleep on your side with a pillow between your legs. This helps to keep your hips, pelvis and lower back in a neutral spine and avoids putting your lower back under too much stress. I recommend using a good sized pillow to keep your hips in a comfortable, neutral position.

Back Sleeping

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If you find sleeping on your side uncomfortable you can try to sleep on your back. This position will also keep your spine in a neutral position. Placing a small pillow under your thighs can also help to keep your back in a good position.

Get a Good Mattress and Pillow

 

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It’s pretty much impossible to get a restful nights sleep or sleep well with back pain if you don’t have a good pillow and mattress. I recommend that your mattress is firm enough to support your spine and it should be replaced approximately every 10 years. Most of the new beds these days have good technology and are made to look after your spine.

A good pillow is also a good investment. Pillows that have a contour in them and that aren’t too high or too low will help if you suffer from neck pain. I recommend and stock therapeutic memory foam pillows which are fantastic. These pillows should be replaced every 2-3 years as they will start to lose their support after this time.

Contact Dr Miki for More Advice on the Best Sleeping Positions for Back Pain

If you have any questions about the best sleeping positions for back pain, feel free to get in touch, I am happy to answer any questions. If you’re suffering from middle or upper back pain, low back pain or neck pain and would like chiropractic treatment I would love to help. Click below to make a booking at my chiropractic clinic in Brisbane CBD.

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