Are you looking for a way to reduce chronic back pain at night? A simple change in mattress, pillow, or sleeping position could help you. In fact, certain sleeping positions are better for reducing back pain than others. See what our Las Vegas back pain specialists have to say about certain sleeping positions.
Reduce Back Pain with these Sleeping Position Adjustments
Sleeping on Your Side
Sleeping on your side doesn’t reduce back pain by itself. There are a few adjustments you can make to the side sleeping position that will help reduce the pain:
- Slightly bend your knees
- Place a pillow between your legs
- Have your shoulder rest on the mattress with your head and neck resting on the pillow
- Avoid sleeping on the same side all the time
The pillow between your legs is the important key to this position. The pillow helps align your spine, hips, and knees. This takes tension and strain off your back.
Sleeping on Your Back
If you sleep on your back but have back pain, make these adjustments to reduce pain:
- Place a pillow under your knees
- If additional support is needed, place a small, rolled up towel under the small of your back
These adjustments help to maintain the natural curve of your back. It can also help take pressure off of your lower spine. This position may help you if you suffer from Isthmic spondylolisthesis.
Sleeping on Your Stomach
Sleeping on your stomach is not an ideal position for your back. This is because the spine is unsupported in this position and you can strain your neck and shoulder muscles. However, if this is your preferred sleeping position, consider making these adjustments:
- Add a pillow under your lower abdomen
- A pillow under your head may not be necessary. Try sleeping with and without a pillow to see which provides the most comfort
Although not usually an ideal sleeping position, stomach sleeping may help with degenerative disc disease and paracentral disc herniation by relieving pressure on the disc space in the spine.
Consult with a Back Pain Specialist
If you have chronic back pain and you’re having trouble finding pain relief at night, consult with a pain specialist. If you’re looking for a back pain doctor in Las Vegas, contact Apex Medical Center. We are a pain management clinic servicing the Vegas Valley.