How Your Sleeping Habits Affect Your Spine

The Best and Worst Sleeping Positions for Lower Back Pain

Dealing with lower back pain can make it challenging to achieve a good night's sleep. Yet, it's often overlooked how our sleeping habits directly affect the health of our spine. By prioritizing proper sleeping positions and establishing adequate spinal support, you can significantly reduce discomfort and achieve a restful night's sleep. Whether you're dealing with lower back or neck pain, adopting the correct sleeping technique can offer a simple yet effective approach to finding relief.

Finding the Best Sleeping Position for Lower Back Pain

Getting a good night's sleep isn't just about the position you sleep in—it's also about having the right pillow and mattress to support your spine. If your pillows have become worn-out, they won't provide the necessary support, causing your neck to bend unnaturally while lying down. 

Additionally, mattresses should be replaced far more frequently than most people bother.  It’s best to replace your mattress  about every 6 or 7 years. A sagging mattress is a surefire way to get on the fast track to lower back issues, so flip it every few months or more frequently if sagging is visible. Once you've got the proper pillow and mattress set up, it's time to find the best sleeping position that minimizes lower back pain and ensures optimal spinal alignment throughout your sleep.

How to Sleep on Your Side

​The optimal sleeping position for lower back pain is on your side, with a pillow placed between your knees. This helps maintain the natural curve of your spine and prevents unnecessary strain. If there's a gap between your waist and the mattress, using an additional pillow provides further support. Sleeping on your side not only alleviates lower back pain but has also been shown to reduce acid reflux and snoring — good news for your significant other.

How to Sleep on Your Back

If sleeping on your side is uncomfortable, try sleeping on your back with a pillow positioned beneath your knees. This position evenly distributes your body weight, reducing stress on sensitive areas of the spine. When sleeping on your back, it's important to use a pillow that supports your neck to maintain proper spinal alignment.

The Worst Sleeping Position

The absolute worst position you can sleep in is on your stomach. It adds stress to your neck and lower back. If you absolutely cannot sleep unless you’re lying on your stomach, add a pillow between your pelvis and the mattress to relieve some stress.

Visit Petrak Chiropractic for More Information on Sleeping Position and Spinal Alignment

These techniques aren’t exclusive to people that suffer from lower back pain — everyone should employ these successful sleep systems to help prevent future complications. However, a word to the wise: if you already suffer from lower back and/or neck pain, these techniques won’t fix everything overnight (pun very intended), so give it some time. If the pain persists, there may be a deeper issue at play and you should consult with your chiropractor. 
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At Petrak Family Chiropractic, we recognize the value of a restful night's sleep. Our dedicated team is here to help you identify the underlying causes of your discomfort and provide practical solutions to promote a healthier spine. Take the first step towards a pain-free sleep by contacting Petrak Chiropractic to set up your free consultation.