back pain and sleep

​What if back pain disturbs your sleep? Does your sleeping position help, or does it contribute to your pain and poor sleep? Our Clinic Director, Kristine Hagen offers some advice.

​Your good night’s rest may be disturbed by your lower back, but your poor sleeping posture may be exacerbating the situation.
Everyone sleeps differently, but the best way to avoid pain and the creation of pain is to maintain the natural curve of your spine when lying in bed.By doing so, you are ensuring your head, shoulders, and hips are in alignment and your back is properly supported.

​The best way to achieve this is by sleeping on your back or on your side. 

However, as many people find it uncomfortable to sleep on their back or they find it causes them to snore, try out the following postures and tips to help you find relief and a perfect night’s sleep.

1. Sleeping on the back with knee support
Lying on the back is usually considered to be the best sleeping position for a healthy back.
This position evenly distributes weight the full length of the body’s largest surface. It also minimizes pressure points and ensures good alignment of the head, neck, and spine. It makes breathing an easier task – don’t forget – we breathe the volume of an Olympic swimming pool every 24 hours, so a lot of this breathing work is done whilst you are asleep.
Placing a bolster cushion under the knees can provide additional support and help maintain the natural curve of the spine.
To adopt this sleeping position:
Lie flat on your back facing the ceiling and avoid twisting your head sideways.
Position a pillow to support your head and neck.
Place the bolster cushion under your knees.
For extra support, fill in any other gaps between your body and mattress (such as beneath the lower back), with additional pillows. 

2. Sleeping on the side with a pillow between the knees
Although lying on the side is a common and comfortable sleeping position, it can pull the spine out of position and place strain the lower back.
To adopt this sleeping position:
Get into bed and carefully roll on to one side.
Position a pillow to support your head and neck.
Pull your knees up slightly then place a pillow between them.
For extra support, fill in any gaps between your body and mattress with more pillows, especially at the waist.
The simple correction of placing a firm pillow between your knees, helps raise your upper leg, which restores the natural alignment of your hips, pelvis, and spine.

3. Sleeping in the foetal position
Lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints. This is particularly helpful for those who have wear and tear (osteoarthritis) in the bottom of their spines.
To adopt this sleeping position:
Get into bed and carefully roll on to one side.
Position a pillow to support your head and neck.
Draw the knees up towards your chest until your back is relatively straight.

4. Sleeping on the front with pillow under the stomach
Lying on the front of the body is usually considered the worst sleeping posture. However, those who habitually turn to sleep on their front may also want to try hugging a large pillow against their chest and stomach to aid sleep and keep their back aligned.
Sleeping on the front may also benefit some people with a herniated disc (those who struggle to bend forward). This position can also help people with acute facet joint irritation.
To adopt this sleeping position:
Get into bed and roll on to your front.
Place a slim pillow underneath your abdomen and hips to raise the mid-section.
Use a flat pillow for your head or consider sleeping without one.

5. Sleeping on the front with the head face down
Often or not, when you sleep on the front, your head is usually turned to one side. This places further stress on the neck, shoulders, and back.
To avoid this, place a firm pillow or tightly rolled-up towel to prop up your forehead, allowing room for you to breathe. This should be done in addition to placing a pillow under your stomach.
To adopt this sleeping position:
Get into bed and roll onto your front.
Place a slim pillow underneath your stomach and hips to raise the middle of your body.
Place a pillow or rolled-up towel under your forehead to create adequate breathing space between your mouth and the mattress.