Which sleeping position is best for you?

Back pain not only interferes with daily activities, but also makes you sleep poorly. Incorrect sleeping position can worsen your condition. Therefore, you need to find out various sleeping positions that are right for back pain in order to stay soundly. A good sleeping position can also help relieve back pain.

The most recommended sleeping position for back pain

Quoted from Medical News Today, a bad sleeping position can put more pressure on the problematic waist area, thus exacerbating the intensity of the pain.

That is why it is important to keep the vertebrae straight and in line with the position of the head, shoulders, and hips when the waist hurts. Proper posture while sleeping can reduce tension on the muscles and ligaments in the spine, as well as prevent the position of the spine from changing abnormally.

In addition, the right sleeping position can relieve soreness because the muscles are in a relaxed state so they don't drain too much energy. Ultimately, the right sleeping position can improve and maintain healthy bones and joints.

Here are various sleeping positions that you can apply when you have back pain:

1. Straight on your back with your knees propped up by the pillow

Lying on your back on a mattress is considered the best sleeping position for back pain. However, don't just lie down.

Ensure that the spine remains in a straight line with the head, neck, and legs. You can slide a small pillow under your knees to evenly support your body weight. That way, the position of the body is completely upright on the mattress.

Here's how to do it:

• Lie on your back facing the ceiling. Avoid tilting your head to the right or left.
• Use a soft and comfortable pillow to support your head and neck.
• Place a small pillow under the knee.
• For better support, you can fill in the gaps in your lower back with additional pillows

This position helps you maintain the natural curve of the spine while reducing excess pressure at certain points such as the head, neck and spine.

2. Supine lean back

Sleeping lying down with a few pillows on the upper back is very safe for the waist as well as the back. You can place your hands on your stomach and chest or at your sides while you sleep, depending on your comfort.

This reclining sleeping position gives an advantage to back pain sufferers due to isthmic spondylolisthesis.

Isthmic spondylolisthesis is chronic pain caused by displacement of one of the upper vertebrae of the spine from its original site.

This position helps you reduce excess pressure at certain points such as the head, neck and spine during sleep during back pain.

3. Lay on your side by hugging the bolster

Top image: supine // Bottom image: side sleep (Source: L-arginine Plus)

Sleeping on your side is one of the favorite sleeping positions, which unfortunately can exacerbate your condition when you have back pain.

Sleeping on your side can put pressure on the affected waist and slide the spine out of its original position.

However, it's okay to sleep on your side while your back is still hurting by tucking a pillow or bolster between your knees. Pillows will keep your hips, pelvis and spine in a better position.

Here's how to do it correctly:

• Try lying on the bed on your right or left side.
• Position a soft and comfortable pillow to support the head and neck.
• Bend your knees slightly and then slide a pillow or bolster between them.
• For better support, you can fill in the gaps between the waist and the mattress using a pillow.

4. The position curls up like a fetus

Source: MedyLife

Sleeping position that curls up like a baby in the womb is good for sufferers when back pain is caused by a pinched nerve. In this position, the body opens space for the joints between the vertebrae.

Here's how to position the body to lie curled up:

• Lie on your side to the right or left.
• Use a soft and comfortable pillow to support your head and neck.
• Bend your knees toward your chest so that your back is relatively straight.
• Change the tilt side in turn to avoid pressure imbalance on one side.

5. Face down (prone)

Sleeping on your stomach on your stomach is basically not good because it puts too much pressure on your waist and back. This can make the pain worse.

However, you can occasionally try to sleep on your stomach when you have back pain by getting around your body position on the mattress. The key is to tuck a pillow on your stomach to keep your spine aligned.

Here's how:

• Sleep face down on the mattress.
• Place a thin pillow under your stomach and hips to lift your midsection.
• Use a similar pillow to support the head. You can also position your head to the right or left side.

Tips for sleeping well when you have back pain

Finding the most appropriate sleeping position when your waist is still sore is actually not difficult. The key is to maintain alignment of the spine for better sleep quality.

However, you can also add comfort while sleeping by choosing pillows and mattresses that are suitable for supporting the body. The right pillow and mattress can also help improve your posture.

Pillows should be sufficient to support the head, neck, and the top of the spine. Also try to choose a mattress that is not too hard but not too soft either.

1. Choose a pillow according to your sleeping position

Here are some pillows that are suitable for sleeping during back pain:

Sleep on your back

Use a pillow that is soft and dense enough to fill the space between the neck and the mattress properly. Try to choose a pillow that is not too thick or too high.

Pillow with material memory foamis the right choice because it is formed by adjusting the shape of the head and neck in general.

In addition, water pillows can also be used as an alternative to provide full and comprehensive support.

Sleep on your stomach

You need to use the thinnest head pillow while sleeping on your stomach if you still have back pain. It would be better if you sleep on your stomach without using a pillow at all.

Sleep on your side

If your sleeping position tends to be more comfortable on your side when you have back pain, use a pillow that is sturdy enough. Don't use a thin pillow.

Also, choose a pillow with a wide surface that can support your head to your shoulders. You can also tuck this pillow between your knees.

2. Choose the right mattress

Apart from pillows, another important component that must be considered in order to maintain a sleeping position when back pain is the mattress.

Doctors usually recommend orthopedic mattresses that are firm enough for people who suffer from back or back pain. However, surveys show that sleeping on a mattress that is too hard actually makes sleeping less soundly.

So, try choosing a good quality foam mattress. Choose a mattress that is not too hard but also not too soft. A mattress that is too soft can actually not support and align the spine.

After finding the right mattress, it is recommended that you replace it every 10 years. The reason is, the spring inside a rotten mattress will break down over time. As a result, the mattress can no longer support the body parallel while sleeping.

3. Implement proper sleep habits

It's recommended that you create a consistent sleep schedule every night.

If you often have trouble sleeping; try to lie down earlier than usual. That way, you have extra time to fall asleep and can still get enough sleep without staying up late.

Apart from that, you also need to avoid various habits such as:

• Drink caffeine in the evening or evening.
• Exercise in the hours before bed.
• Playing the device (gadget) while waiting to fall asleep.

Precisely what needs to be done is to relax by reading a book, taking a warm bath, listening to music, or doing gentle stretches. You can create a relaxed atmosphere by dimming the room lights without turning on the device.