Lower back pain happens far more often than we know. It can be caused by several factors, including poor sleeping positions and lack of back support when sleeping. Fortunately, there are ways to minimize, if not remove, back pain by simply changing how we sleep.
Pillow Between the Knees
Sleeping on one side may help you fall asleep, but it does not guarantee that your back will not hurt. After all, doing so without proper support can cause your spine to get out of alignment.
One of the best ways to lessen your back pain when you sleep is to have a pillow between your knees. This raises your legs, which restores the natural alignment of your hips and your spine. What you should do is lay on your side with your left or right shoulder touching the mattress. This means that your pillow should be able to support your head and neck. If the position is uncomfortable, consider placing a smaller pillow around your waist area to support the curve of your spine.
If you are more likely to turn and lay on your back, make sure that you hug a huge pillow. This will help keep your back aligned.
The fetal position is the best option when you have a herniated disc. It is somewhat similar to the pillow between the knees minus the pillow. Once you are on your side, curl up your torso towards your knees. You have to make sure that you turn to the other side now and then. This position is an excellent option for those who cannot stand the winter climate of Provo, Utah.
Prone Position with Pillow
Lying prone position is one of the worst positions when sleeping. Aside from hindering your normal breathing pattern, it actually puts undue pressure on your back as well as your neck. If you find this particular position a bit comfortable, what you can do is place a pillow under your pelvic area as well as the lower abdomen. This provides support to your pelvic bone and spine. As much as possible, skip using a pillow under your head to relieve pressure on your neck area.
If you must put something to elevate or provide support to your head, you can make use of a small towel placed under your head to allow you to breathe properly. Never turn your head to the side as this will only twist your neck muscles, causing more pain when you wake up.
Supine Inclined Position
Sleeping on your back is the most basic that you can get when it comes to sleeping; however, it, too, can cause back pain, especially if you have a fractured vertebra. What you can do is make sure that our pillow supports the curve of your neck and is not set too high.
Of course, the expectation here is that your mattress is good enough to support your back. If you are having a hard time getting the right position in order to sleep without pain, you might want to consider going to a mattress sale in Provo. Get one that is hard enough to support your spine alignment but, at the same time, soft enough to allow your spine to follow its natural curvature.