Low Back Pain (LBP) is the second most common cause of disability in the U.S. Over 80% of the population will experience a form of lower back pain at some point in their life and one of the biggest complaints that Physical Therapists receive about low back pain is how it can impact one’s ability to sleep through the night.
There are many components that can contribute to low back pain at night such as sleeping surface (mattress quality, mattress pad), pillows, room temperature and sleeping position. Research shows that sleep position can affect the alignment of the spine. Aiming for the proper sleep position can put the body into its neutral, or most natural, body position.
• SIDE SLEEPER: try placing a pillow between your knees. Your knee and hip should be in alignment with each other, so make sure the pillow is not too high or low
• BACK SLEEPER: try placing a pillow or two under your knees. This will put your spine into neutral position.
• STOMACH SLEEPER: try placing a pillow under your hips. This will help take the curve out of your back and put your spine into neutral position.
*Side sleepers can use a regular sized pillow, body pillow, or snoogle which is usually recommended during pregnancy but can be helpful for people with low back pain. For all positions however, the size and thickness of the pillow may vary from person to person based on flatness/density of the pillow. It is best to test out different sized pillows for each position to see which works best for you and your spine.
If none of these positions help relieve your lower back pain after a few nights, schedule an appointment with us at Performance Plus Physical Therapy so our Therapists can help identify the cause of your pain. Other than that, happy resting!
By Jennifer Santamaria PT, DPT