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The 5 Healthiest Ways To Sleep (If You Suffer From Lower Back Pain)

Sleep for lower back pain

Low back pain is the leading cause of disability globally. Lower back pain has a number of causes including disease, poor posture, stress and even lifestyle habits. Living with this condition can be challenging, and daily activities can be made more difficult for those who also experience fatigue. Many sufferers of lower back pain struggle to get a good night’s sleep due to discomfort and interrupted sleep.

Below, we outline 5 of the healthiest sleeping positions for people experiencing lower back pain.

1. On your side, with a pillow between your knees

Shift to your side and place a pillow between your knees. This pillow will help you to keep your pelvis, hips and spine in better alignment. If there is any gap between your waist and the mattress, try adding an additional pillow for support.

2. The fetal position, on your side

This sleeping position allows your spine to be gently stretched, not compressed and may be particularly helpful if you have a herniated disc.

3. On your stomach, with a pillow under your pelvis

If you tend to sleep on your stomach, this simple change can reduce pressure and allow you to sleep better. Lay on your stomach and place a pillow under your abdomen and pelvis. This will take the pressure off your back.

4. In a reclined position, on your back

If you suffer from Isthmic Spondylolisthesis, sleeping on your back in a reclined position may be the best position for your back health, as the angle reduces the pressure on the spine. To achieve the correct position, you may need to invest in an adjustable bed.

5. On your back, with a pillow under your knees

When sleeping on your back, your weight is most evenly distributed. By adding the pillow, you will retain the nature curvature of the spine and further support your back health.

If you are experiencing lower back pain, consult one of our experienced physiotherapists at Northern Districts Physiotherapy and Sports Clinic in West Ryde. Book online now!

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Northern Districts Physiotherapy

Northern Districts Physiotherapy & Sports Clinic was established in 1995 and consists of an energetic team of highly qualified and experienced professionals who take the time to understand ...


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