The 5 Best Ways To Sleep With Lower Back Pain

Updated March, 2021
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Your mattress plays an important role in any back pain you experience. However, your sleeping position is also critical to look at. Some of the best positions for getting relief at night include on your side in the fetal position as well as on your back with a slight recline.

Here's how to sleep if you have lower back pain

Anyone who constantly experiences lower back pain upon waking up should really look at how they're sleeping. Certain positions aggravate existing issues. Try one of the following positions to see if it helps any.

On your side in the fetal position

This position is often recommended for individuals with herniated discs. When you curl your torso into the fetal position, it helps open up spaces between your vertebrae. This helps alleviate weakness and nerve pain.

On your side with a pillow between your knees

The pillow helps keep your spine, pelvis, and hips in better alignment. That's something you can't get by sleeping your side alone. You just want to make sure you switch up which side you sleep on so that you don't end up with any imbalances.

On your back with a reclined position

An adjustable base can help you get a recline to help your spine get in a better alignment. Reclining forms an angle between your trunk and thighs. This helps eliminate some of the pressure you get on your spine when you have certain medical conditions.

On your back with your knees over a pillow

When you put a pillow under your knees while lying on your back, you help keep your spine neutral. Weight is more evenly distributed, and it's spread out more evenly across your body. This puts less strain on pressure points. Not only is it good for your spine, but it also helps keep your internal organs better aligned.

On your stomach with your abdomen over a pillow

Sleeping on your stomach is probably the worst for back pain. But if you must sleep this way, then you want a pillow under your abdomen. It helps relieve stress between your spinal discs. It's helpful for individuals with degenerative disc disease.

Other things you can do to relieve your pain

Changing your sleeping position is only part of the battle. Consider other lifestyle changes to get the most relief from back pain.

  • Exercise to help loosen muscles
  • Stretch more often or utilize yoga
  • Wear more comfortable shoes
  • Eliminate stress in your day-to-day life
  • Get a new mattress

What to look for in a mattress for lower back pain

A new mattress may be precisely what you need to get rid of any lower back pain. But you don't want just any mattress. You want to look at some key features to alleviate discomfort and sleep better.

1. Firmness

Mattresses come with a firmness level between 1 and 10. 1 is the softest mattress possible while 10 is the firmest. Different firmness levels are preferable for certain types of sleepers than others. For example, stomach sleepers need something between 8 and 10. Side and back sleepers should stay between 5 and 7.

2. Lumbar Support

The lumbar region of your spine consists of several vertebrae down in the lower area. It's critical to sit in chairs and sleep on mattresses that adequately support this area, or you end up suffering from lower back pain. Many mattresses feature sections that prop up your lumbar to keep the spine better aligned.

3. Material

Different materials support your back in different ways. While latex and memory foam mattresses have their benefits, people who consistently suffer from lower back pain should get innerspring or hybrid mattresses. They provide sufficient support while still having a comfortable topmost layer that contours to your body.

What mattress do chiropractors recommend?

Leading chiropractors recommend the Saatva Classic mattress to anyone with chronic lower back pain. In fact, this mattress has earned the seal of approval from the Congress of Chiropractic State Associations. It offers optimal spine support thanks to Lumbar Zone support technology that reduces stress in the lower back. Other layers that help make this mattress a winner include:

  • Durable Steel Coil Support
  • Individually Wrapped Coils
  • Perimeter Edge Support
  • Luxury Euro Pillow Top

Not only does the Saatva classic mattress help with back pain, but it also supports your joints. It's made from durable, eco-friendly materials to give you support for years. Don't live with back pain when a solution is available.

The #1 Mattress For Lower Back Pain

Saatva is our top pick for the #1 best mattress for Sleep Apnea in 2021! They're a luxury hypoallergenic mattress shipped directly to your door (with full-service white-glove delivery). They have over 50,000 reviews and continue to be one of the most reputable, established brands in the industry (founded in 2009). Check their price, here.

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