Poor sleep can worsen lower back pain, and back pain can make it harder to sleep. Improving how you sleep can reduce strain on your spine and help your body recover overnight.
Choose a Supportive Position
Sleeping on your side or on your back is usually best for lower back pain. If you sleep on your side, placing a pillow between your knees helps keep your spine in a more comfortable, neutral position. If you sleep on your back, a pillow under your knees can reduce pressure on the lower back.
Avoid Sleeping on Your Stomach
Sleeping on your front often increases strain on the lower back and neck. If this is your preferred position, placing a pillow under your pelvis can help reduce stress on your spine.
Use Pillows for Support
Pillows are not just for your head. They can be used to support your knees, hips, and lower back, helping your spine stay in a more relaxed position through the night.
Keep Moving During the Day
Regular movement and gentle exercise during the day can help reduce stiffness at night. Long periods of sitting or inactivity can make the lower back feel tighter when you lie down.
Seek Advice if Pain is Disrupting Your Sleep
If lower back pain is waking you regularly or preventing restful sleep, an osteopath can assess how your spine and muscles are contributing to the problem and provide tailored treatment and advice.
