Having difficulties getting to sleep at night because of back pain? Finding the right sleeping position for your condition is important. When you are dealing with back pain, getting enough rest can be crucial for recovery. The quality of your rest can depend on many factors including your back pain level and sleeping position. In fact, the position you sleep in can either alleviate or exacerbate your back pain. This is why sleeping in a position that supports your body properly is essential.
Sleeping on your back
Sleeping on your back is widely considered to be the most healthy sleeping position. When you sleep flat on your back with your body straightened, you position your body in a naturally supportive manner. There are certain cases where sleeping on your back may not be advisable. People who are pregnant or have sleep apnea might find more success with other positions. In most cases, though, sleeping on your back is a good sleeping position for back pain.
- Spinal alignment — Sleeping on your back promotes your spine’s natural alignment. This is because lying flat on your back on a supportive surface keeps your head and spine in a neutral position. Unlike sleeping positions that put constant pressure on parts of your spine, sleeping on your back can reduce pressure and alleviate back pain.
- Even weight distribution — This position helps keep your body weight evenly distributed. Even distribution is meant to help reduce stress on any one part of your back, hips or shoulders. In addition to sleeping on your back, using a firm and supportive mattress can help ensure that your weight is evenly distributed.
Sleeping on your side
Sleeping on your side with your body straightened may be a good sleeping position for back pain if sleeping on your back is not viable. This position does have its pros and cons, but it is generally better than lying on your stomach. Health care professionals tend to advise against sleeping on your stomach, as it can hurt your spinal alignment. Avoiding poor sleeping positions is especially important for people experiencing back pain due to an injury. Whiplash is one injury that can cause neck and upper back pain. When you are recovering from an injury like this, sleeping on your side or back is important. Sleeping on your stomach can put extra pressure on the injured area and make the pain worse. If you opt to sleep on your side instead, it is important to use supportive pillows to maintain your alignment.
- Spinal alignment — Like sleeping on your back, sleeping on your side can be good for spinal alignment. However, side sleeping is less naturally supportive. For best results, side sleepers should ensure that they have a supportive pillow to fill the gap between neck and mattress.
- Reduced snoring — Compared to back sleeping, sleeping on your side can reduce snoring. This can be a nice benefit for people with sleep apnea and other heavy snorers. Sleeping in an inclined position to reduce snoring can also be effective.
Sleeping in the fetal position
The fetal position is another kind of side sleeping. In the fetal position, the sleeper curls their body inward with their knees drawn toward their chest. Though the fetal position is common, it is not typically recommended for reducing back pain when sleeping. Curling into a tight ball can disrupt the natural alignment of your spine, potentially leading to back and neck pain. It can also increase pressure on your joints and restrict breathing.
- Reduced snoring — Like other forms of side sleeping, the fetal position can help reduce snoring. Sleeping straight on your side can offer many of the same benefits without the downsides of the fetal position.
- Comfort — One reason the fetal position is so common is that it tends to feel comfortable. People who do not feel their body supported in other positions might feel like the fetal position works best for them. However, the short-term comfort of this position can have long-term downsides. In addition, you can add to the comfort of your back sleeping experience by using a supportive mattress and pillow.
Alliance PTP can connect you with the physical therapy practice you need for back pain treatment
Ready to try in-person physical therapy for your injury or condition? You’ll find plenty of options to choose from among the Alliance Physical Therapy Partners practices nationwide.
Our team can quickly put you in touch with one of our partner clinics near you, and their friendly and knowledgeable local staff can help you find care for your chronic back pain.
Don’t have the time to see a physical therapist in person? Not a problem. Alliance PTP and its partners can also see you virtually in nearly every state.
Still have questions about what we and our partners can do for you? We’re ready to answer them and help you find the physical therapy you need.
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