Sleep with less pain: 4 physical therapy tips on positioning for back pain relief

Getting enough quality sleep every night is essential for many aspects of your well-being, from your ability to manage emotions to boosting your immune system. Unfortunately, having lower back pain can make it difficult to fall asleep, and your sleeping position could be contributing to the pain.

We all have our go-to sleeping position, though it’s possible for it to change from time to time. But if you’re experiencing lower back pain, it might be time to adjust your positioning to find some relief. 

People who experience persistent or worsening lower back pain (LBP) can seek physical therapy to address the ache. Learning lifestyle adjustments is a common benefit of physical therapy, which is why there are many physical therapist-approved tips about sleeping positions for pain relief.

Read on to learn tips on sleeping positions for lower back pain relief and how KC Rehab can help provide pain management for an improved slumber.

4 sleeping position tips a physical therapist may recommend for lower back pain

Poor sleeping positions can cause or contribute to lower back pain due to spinal misalignment, excessive pressure on the lumbar spine (located between your rib cage and pelvis), and uneven weight distribution causing stress on your joints.

If you’re trying to find lower back pain relief from switching up your sleeping position, here are a few physical therapy tips to keep in mind:

1. Use a pillow to support your knees.

One of the most common tips passed around about lower back pain is sleeping with a pillow either underneath your knees if you sleep on your back, or between your knees if you sleep on your side. 

On your back, the pillow underneath your knees helps to reduce the pressure on your joints and support the natural curve of your lower back.

If you’re on your side, putting a pillow between your knees helps to reduce the stress placed on your joints and keep your spine properly aligned by reducing the risk of one leg sliding over the other.

2. Switch up your pillow.

Even though you’re trying to find lower back pain relief, making adjustments to the pillow underneath your neck can make a difference. Try to pick a pillow with just enough height to keep your neck at the same level as your back. It can help to keep your spine in a neutral position and reduce pain from misalignment by supporting its natural curve.

3. Invest in a quality mattress.

Depending on what you’re able to afford, if you’re experiencing regular lower back pain when you wake up in the morning, it might be time to consider a different mattress. A supportive mattress is an investment in your long-term health journey by supporting quality sleep.

If you’re looking for a mattress that provides lower back pain relief, aim to find a medium-firm bed. Hybrid or foam mattresses are often recommended because they form to your body to provide support in the right areas.

4. Avoid sleeping on your stomach.

The earlier points talk about sleeping on your side and back because they are shown to be the most effective sleeping positions for people experiencing lower back pain. In a study of people with lower back pain, more than 85% of participants preferred to sleep on their side. Sleeping on your stomach is often discouraged by health care professionals if you’re experiencing lower back pain.

Sleeping on your stomach can cause or worsen lower back pain because it causes your spine to flatten against the mattress, causing stress for the lumbar spine. 

KC Rehab can help your lower back pain beyond sleeping positions

Your sleeping position can play a large role in your lower back pain, which is why it’s something that’s often discussed by physical therapists. In addition, there are several treatments worth exploring to relieve your pain and improve the overall quality of the soft tissue in your lower back to reduce the risk of further issues.

At KC Rehab, we’ll do an evaluation of your pain to determine the potential causes, such as a poor sleeping position, and figure out which treatments will be the most effective. A few possibilities include:

• Manual therapy (soft tissue and joint mobilization)

• Targeted exercises

• Dry needling

• Graston Technique^®

• McKenzie Method^®

We’ll create a personalized treatment plan for you based on the severity of your pain, your physical capabilities and your overall PT goals.

Contact our team today for more information or to schedule an initial appointment.