When you sleep, you lose conscious control over your body, and you can end up twisting your spine or tucking your pelvis in. A poor sleeping position can aggravate existing back pain, resulting in a bad night’s sleep. Using supported sleeping postures can prevent the concentration of stresses on your spine, keep your back relaxed, and create a healing environment.

As a general rule, avoid sleeping on your stomach. It disturbs the normal alignment of your spine. Sleeping on your stomach can really put a lot of extra pressure on your cervical spine and cause your neck and back to get out of alignment. This puts pressure on your spine cord and may cause headaches, tingling, numbness or pain in the neck. It can also put unnecessary pressure on the lower back.

Did you know that the position you sleep in can have a major impact on your back pain. So, what are the best sleeping positions to prevent back pain? Read on to find out.

Sleeping position 1: If you sleep on your back

If you prefer sleeping on your back, place a pillow beneath your knees. By slightly raising your knees, you will reduce stresses on your lower back and maintain the natural curve of your spine. Use a head pillow for head and neck support and to maintain spinal alignment.

Sleeping position 2: If you sleep on your side

If you’re a side sleeper, place a firm, flat pillow between your knees. The pillow will align your lower spine with your hips and prevent the leg on top from creating pressure on your lower back and/or pelvis. This position also helps relieve stresses in your lower spine, creating room for your spinal nerves. Also, use a head pillow to slightly raise your head so that your shoulders are in alignment.

While sleeping on the side you may also consider using a lumbar support cushion or waist pillow under your waist. This pillow will help maintain alignment between your ribs and pelvis for upper and lower back support.

Avoid excessive curling in the fetal position. Curling up while sleeping on your side may provide a nestled feeling, but make sure to not curl too tight, which can restrict your breathing and leave you with a sore back.

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