Améliorez votre sommeil : position pour dormir avec un mal de dos

Written by Bloon Paris

12/06/2024

Improve your sleep: position for sleeping with back pain

 

66% to 75% of people suffer from lower back pain at least once in their life. In France, 7 out of 10 people suffer from back pain, regardless of age, with 84% of young people reporting having already had back pain. This is why it is important to prevent back problems by adopting a good position for sleeping with back pain.

I - Importance of sleeping position

Influence of Sleeping Position on Spinal Alignment

Sleeping position strongly influences maintaining the alignment of your spine. When you adopt a good sleeping position, your spine maintains its natural curvatures, which reduces pressure on the intervertebral discs and ligaments. For example, when you sleep on your back you can place a pillow under your knees and when you sleep on your side it is recommended to place a pillow between your knees to help maintain a good position for sleeping without back pain. A good sleeping position promotes better blood circulation and allows muscles to relax properly, contributing to restful sleep.

Consequences of a Bad Sleeping Position on Back Pain

A poor sleeping position can have harmful consequences on your back. When your spine is not naturally aligned, your muscles have to compensate, leading to stiffness when you wake up in the morning. An improper sleeping position can also put excessive pressure on the nerves and create serious back problems or aggravate existing back problems. If you have back pain accompanied by other symptoms and want to know if your back pain is serious, see our article: How to tell if back pain is serious.

Positions to Avoid

Certain positions for sleeping with back pain should be avoided so as not to aggravate back pain. Among those :

  • Stomach position : Sleeping in a stomach position forces the natural curvature of the spine and can cause excess strain on the neck and lower back. Which can cause neck pain.

  • Starfish Position : Although the starfish position seems comfortable, sleeping with your arms above your head can cause shoulder and neck pain.

  • Fetal Position : The fetal position or fetal position has several benefits, however an overly curled version of the side position, where the knees are pulled too high toward the chest, can cause lower back pain and disrupt your deep breathing.

To reduce the risk of back pain and improve your sleep quality, try to avoid these sleeping positions.

II - The best positions for sleeping with back pain

  • Back position

    • The supine position is one of the best positions for sleeping with back pain. Sleeping on your back distributes your body weight in a balanced manner and maintains natural spinal alignment. For added comfort, you can place a pillow under your knees to reduce pressure on your lower back.

  • Side position

    • To sleep with back pain, you can adopt the side position, this position helps maintain the alignment of your hips, spine and pelvis. For greater comfort we recommend placing a pillow between your knees. Additionally, you should use a pillow that is thick enough to fill the space between your mattress and your head, to avoid poor neck position and neck pain.

  • Fetal position

  • The fetal position is also an ideal position for sleeping with back pain. This position involves sleeping on your side with your knees slightly bent toward your chest. This position helps reduce the curvature of the spine and reduces tension.

  • The back position, the side position and the fetal position are the best positions for sleeping with back pain, they help reduce pressure on your back and promote a good night's sleep.

III - Tips and advice for relieving back pain to sleep

In addition to adopting a good position for sleeping with back pain, there are different tips to relieve your back pain before sleeping.

Using cushions for better support

Cushions can be your ally when sleeping with back pain. If you sleep on your back, place a pillow under your knees, if you sleep on your side, place a pillow between your knees.

Choice of mattress and pillow

Choosing your mattress and pillow are essential for sleeping with back pain. Choose a mattress that is not too firm and provides good support, such as a memory foam mattress. Regarding the pillow, it is best to choose one that keeps your head aligned with your spine.

Posture adjustment during sleep

Your position while you sleep has an impact on your back. Try to always keep your back straight, spine aligned and avoid twisting. We recommend opting for the three best positions for sleeping with back pain, the back position, the fetal position and the side position. You don't have to stay in just one position of course, you can alternate while you sleep.

Hot bath, hot water bottle, and other remedies

A nice warm bath with epsom salt, a hot water bottle on the painful area(s), and other remedies can help relieve your back pain before bed. Do not hesitate to consult our article: Grandma's remedies for back pain, natural and effective.

By incorporating these tips into your sleep routine, you can significantly reduce back pain and enjoy restful sleep.

Finally, by adopting a good posture for sleeping with back pain, using a suitable mattress and pillow as well as gentle and natural tips such as hot baths or hot water bottles, you can significantly reduce your back pain and improve your sleep. .