Knowing the best sleeping position for back pain is very important. Nighttime sleep should be an opportunity to restore the body, not pain and discomfort. If you suffer from back pain, sleeping position can become one of the factors that aggravate the pain. The good news is that by choosing the right sleeping position, you can greatly reduce the pain and even prevent further damage. For people with back pain, sleeping on the side with a pillow between the knees or on the back with a pillow under the knees is the best position. These positions reduce the pressure on the back vertebrae and balance the body weight distribution. In this article, we will scientifically and practically examine the best sleeping position for back pain. back pain in sleep; Why does it happen? Back pain may worsen during sleep for the following reasons: - Unbalanced distribution of body weight pressure - Lack of proper spine support by mattress or pillow - Wrong sleeping positions such as on the stomach - Decreased blood flow to the muscles around the vertebrae Read the olive oil for back pain article for more information. Published studies show that the sleeping position directly affects the alignment of the spine and the best sleeping position is very important for back pain. The best sleeping positions for back pain ### Sleeping on the back with a pillow under the knees This position helps reduce pressure on the lumbar discs. The pillow under the knees maintains the natural curvature of the spine. This position is suitable for those who have pain in the middle or lower back. ### Sleeping on the side with a pillow between the knees Sleeping on your side without proper support may cause pelvic rotation and lower back pain. Placing a pillow between the knees maintains the axis of the pelvis and spine. For people with sciatica or hip problems, this is the best sleeping position for back pain. ### Fetal position (with folded knees) It is especially useful in cases of lumbar disc herniation; Because the space between the vertebrae increases. Pay attention to the fact that you should not sleep too tight or curled up; Because it can cause muscle cramps. To find out whether coffee is useful for back pain or not, you can read the related article. ### Using a pillow between the waist and the mattress (lumbar support) Placing a roll or small towel in the lumbar region when lying on the back helps to maintain the natural curve. Avoid situations that you should avoid ### Sleeping on the stomach Sleeping on your stomach causes abnormal neck rotation and downward curvature of the back, which puts pressure on the muscles and damages the discs. People with lumbar discs should not sleep in this position. Choosing the right mattress and pillow ### Mattress - Medium hardness: it is the best option for balanced distribution of pressure - Memory foam mattress: provides proper support to the spine. - Appropriate height and thickness: prevents the body from sinking too much. ### Pillow - The pillow should fill the space between the head and shoulders so that the neck stays along the spine. - The pillow is placed between the knees or under the knees to stabilize the correct sleeping position. Complementary solutions to reduce back pain in sleep - Doing light stretching exercises before sleep - Using a hot water bag or thermal compress Avoiding drinking a lot of liquids before going to bed to avoid waking up during the night - Stress control with meditation or deep breathing Read more: Back pain treatment without surgery What is the correct way to sit and sleep for a lumbar disc? ### Sitting: - Sit on a chair with a flat back and support the lumbar cavity. - The soles of the feet should be flat on the ground and the knees should be slightly higher or at the same level as the hips. - Avoid sitting for a long time and get up every 30-45 minutes. ### Sleeping: - The best sleeping position for back pain caused by lumbar disc is on the back with a pillow under the knees or on the side with a pillow between the knees. - Avoid sleeping on your stomach or turning your back. - The mattress should be medium firm and have good support for the curvature of the spine. Correct sleeping picture for lumbar disc An example of the best sleeping position for the lumbar disc is as follows: - Sleeping on the back with a pillow under the knees - Sleeping on the side with a pillow between the knees - Balanced fetal condition Read more: The cause of back pain when working with a computer

Frequently Asked Questions

Side with a pillow between the knees or on the back with a pillow under the knees is the best sleeping position for back pain.