Sometimes we can notice our back discomfort getting worse at night. This can be for a variety of reasons:
Nerve Compression: Throughout the day you are doing are doing various things and after awhile this can put pressure on the nerves.
Stress and Tension: Our muscles can hold stress and tension we experience throughout the day. When we go to lay down, we can feel this build up. Our muscles can also be affected by our posture, and we can notice it more when we are resting at night.
Here are some sleeping positions that may help decrease your low back pain:
1. On Your Back
On your back with support under your knees can help create the natural curve of the spine. This allows for more even weight distribution that can take pressure off potentially irritated areas.
Place a small pillow or rolled up towel under your knees for more support.
2. Side Sleeping
Sleeping on your side with a pillow in between your knees and/ or ankles can help keep your spine in a more neutral position. This can also help create a more even weight distribution.
3. Sleep in a Reclined Position
For some people this position can create more comfort than lying flat. It can help reduce tension in the low back. Lay on your back on an adjustable bed or prop yourself up with pillows to find a comfortable incline. You can also add a pillow under your knees for additional support.
4. Avoid Stomach Sleeping
If you have low back pain, it is likely that it will be helpful to avoid sleeping on your stomach. This position can create extra stress on your back and neck. It can be tricky to change your sleep position, try using a pillow to help yourself from rolling onto your stomach.
Pillows and Mattresses
It can be hard to find the right pillow and mattresses for best sleeping. It can be a bit pricey too. However, it is worth the investment to get the right pillow and mattress as so much of our time is spent sleeping, and quality sleep is important for our overall well-being.
When picking a pillow, think about ones that will help you keep your head in line with your spine. You do not want one that is too thick or too thin. Some pillows have premade contours, that could be a helpful option for people with neck and upper back pain, as it can help your spine rest in its more natural position.
Also think about getting a pillow that matches how you sleep. Back sleepers may benefit from a medium loft pillow that supports the natural curvature of their neck. Side sleepers may need a higher loft pillow to fill the space between the shoulder and head. And for those stomach sleepers a thinner and soft pillow may help to lessen the strain on the neck.
When thinking about a mattress, what feels the most comfortable to you is important. When deciding mattresses you will want one that helps keep the natural and neutral position of your spine. When testing them out pay attention to the one that keeps your spine straight from the neck to the tailbone when lying on your side. And when you are on your back you should have a natural S-shaped curve without sinking in too much.
Please let us know if you have any questions or if you are need of chiropractic care. We are here to help!
Take Care!
Dr. Alex