This is how you can sleep your spine healthily: You can avoid and even relieve lower back pain in bed. You can find out how easy it is best sleeping positions for back pain. If you are lying in bed and your back, especially your lower back, is sore, sleep is usually out of the question. You turn and turn in bed, but finding a good, pain-free sleeping position is difficult. Conversely, the influence of the sleeping position on back pain has been proven in studies.
Back pain is also a sleep thief. A large study showed that nearly 60 per cent of people with lower back pain had trouble sleeping. We have a few tips for you so that there is finally (night) rest. Find out here how you can save yourself sleepless nights due to low back pain and even relieve back pain while you sleep. By the way, the best prevention is a train back, our professional training plan is ideal for this :
What is the best sleeping positions to prevent back pain?
The good news is that you don’t have to completely change your sleeping position to avoid lower back pain. Most of them would find it very difficult and endanger their sleep. So if you’ve slept on your side all your life, you can continue to do so with our tips, the same applies to back and stomach sleepers.
Because pain in the lower back that is triggered by lying in bed or with which you get into bed in the evening can best be avoided or alleviated by cleverly placing pillows, says physiotherapist Daniel Giordano, co-founder of the New Yorker Bespoke Treatment Centers for Physical Health.
The prerequisite is, of course, that you behave in such a way during the day that your back is not excessively strained. For example, your sitting position in front of your computer is optimally adjusted or you kneel whenever you lift something heavy instead of bending over. And of course, back and abdominal exercises should not be missing in your fitness routine.
What helps back sleepers with low back pain in bed?
“Put a pillow under the back of your knees”, Giordano advises all back sleepers, “Otherwise you will not be able to prevent your lower back pain from increasing over the course of the night.” Because if you lie flat on your back, you put your own spine under pressure and overstretch it, with the result that the intervertebral discs come under pressure night after night. This causes pain, and in the long run, scoliosis can develop. Scoliosis causes the vertebrae to twist around the longitudinal axis of the spine, which can lead to protracted, severe back problems.
Better to put a knee pillow under your knees to relieve your spine. Giordano: “With pillows under the knees, the space between the individual vertebrae expands, which takes the pressure off the intervertebral discs.”
What helps side sleepers with back pain?
If you sleep on your side, it is best to sleep with a pillow between your knees. “This helps your spine to stay in its optimal alignment throughout the night,” explains Giordano. The physiotherapist recommends this position to everyone who is struggling with a herniated disc or scoliosis, but also to prevent any back problems.
As a rule, a normal, well-filled pillow is sufficient. However, many side sleepers swear by side sleeper pillows, which are longer than normal pillows and reach up to the upper body. They help prevent your rib cage from tilting ‘forward’ during the night and twisting your spine, which can also lead to nasty lower back pain.
You should know these different pillow models if you sleep on your side:
- The side sleeper pillow is a classic side sleeper pillow with a length of 145 cm
- The shorter, ergonomically shaped leg rest knee pillow supports the knees, legs and back of side sleepers
- A U-shaped side pillow is ideal for pregnant and breastfeeding women
You can effectively counteract back pain with our emergency training plan:
How do stomach sleepers avoid back pain?
If you sleep on your stomach and suffer from back pain, you should always put a pillow under your stomach and pelvis so that the pelvis is slightly raised. Because if you lie flat on the mattress, without a pillow, you overstretch your spine and exacerbate existing lower back pain.
It is best to use a soft, but well-filled pillow. Your pillow, on the other hand, should be very low, it is best to sleep on a proper pillow for stomach sleepers so that you do not overstretch your cervical spine.
What generally helps when sleeping with back pain?
These tips will also help you get through the night without back pain and wake up fit in the morning:
1. If you have back pain, also watch your neck
“Only sleep with a pillow under your head,” advises Giordano. If the neck kinks too much during sleep, the resulting pressure and pain can radiate down the spine to the lower back. Side and back sleepers sleep best on a neck support pillow.
2. Choose a medium-strength mattress
Finding the optimal mattress for your own needs is an art in itself. The orthopaedic surgeon advises against choosing a mattress that is too soft if you have back pain, it does not support the backbone enough or one that is too hard. The best thing to do is to choose a medium or, if in doubt, a somewhat harder model, says Giordano.
3. Control your sleeping conditions
The better you sleep, the lower the risk of waking up with back pain. Therefore, you should do everything possible to optimize your surroundings for a relaxed sleep. This means, among other things, that your bedroom is cool (maximum 18 degrees) and dark, and your sleep is not interrupted by your loved one’s snoring. In that case, you should think about separate beds or bedrooms. This is how Sleeping Divorce works without the partnership suffering
Back pain and your sleeping position are closely related. Invest in a good, ergonomic pillow and use it as the orthopedist recommends – then you increase your chances of waking up without back pain enormously in the future.