3 Sleeping Positions to Relieve Back Pain

3 Sleeping Positions to Relieve Back Pain
      Lower Back Pain is one of the most common issues among working-age adults and the elderly. A major cause is sitting for long hours without breaks, which puts excessive strain on the back muscles. However, there are many other possible causes—such as heavy lifting, spinal degeneration, accidents, tumors, or spinal infections. Many people ask: “How do I relieve lower back pain?” or “Can I treat it at home?” A great first step is adjusting your sleeping position to ease discomfort.

Today, we’re sharing 3 sleep positions that can help reduce back pain :

• Side Sleeping with a Pillow Between the Knees : Lie on your preferred side, use a regular pillow to support your head, bend both knees slightly, and place another pillow between your knees. This prevents the top knee from touching the mattress, which could cause your lower spine to twist—leading to hip and back pain.

• Back Sleeping with a Pillow Under the Knees : Lie flat on your back with a pillow under your head and another pillow under your knees. This helps maintain the natural curve of your lower back. Ideal for mild lower back pain.

• Stomach Sleeping with Support at the Chest and Hips : If you must sleep on your stomach, place a pillow under your upper chest and turn your head to one side. Add another pillow under your hips to reduce pressure on your lower back. If discomfort persists, try removing the head pillow altogether.

      The best sleeping position is the one that lets you sleep through the night and wake up refreshed—free from aches and pains. If you've tried adjusting your posture but the pain persists or interferes with your daily life, don’t ignore it. It could be a sign of herniated discs or spinal degeneration. It’s important to consult a doctor or physical therapist for proper evaluation and treatment.


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