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4 Sleeping Positions To Alleviate Lower Back Pain

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Headshot of Dr. Kevin Day, a chiropractor at Warsaw Chiropractic & Wellness. Posted by: Kevin Day 2 months ago

Lower back pain can make getting a good night’s sleep feel impossible. The way you sleep plays a significant role in either relieving or worsening your discomfort. At Warsaw Chiropractic & Wellness, we believe that improving your sleep posture can be a game-changer in managing lower back pain. 

Here are four sleeping positions that may help you wake up feeling refreshed and pain-free.

1. Sleeping on Your Back With A Pillow Under Your Knees

Lying flat on your back is one of the best ways to keep your spine aligned. Placing a pillow under your knees helps maintain the natural curve of your lower back by reducing strain on the spine and promoting even weight distribution.

2. Side Sleeping With A Pillow Between Your Knees

If you’re a side sleeper, this position can help reduce stress on your lower back. Keeping a pillow between your knees helps keep your hips, pelvis, and spine in proper alignment, preventing unnecessary twisting that can lead to pain.

3. Reclined Sleeping Position For Spinal Conditions

If you suffer from conditions like degenerative disc disease, sleeping in a reclined position can help. Using an adjustable bed or reclining in a supportive chair helps create an angle that reduces pressure on your lower back by shifting weight off your spine.

4. Flat On Your Back With A Towel Under Your Lower Back

For those who experience lower back strain, placing a rolled-up towel or small pillow under the lower back provides extra lumbar support, helping to maintain the spine’s natural curvature.

Additional Tips for a Better Night’s Sleep

  • Choose a supportive mattress: Medium-firm mattresses typically provide the best spinal support.
  • Use a proper pillow: A pillow that supports the natural curve of your neck can enhance overall spinal alignment.
  • Stretch before bed: Gentle stretching or yoga can help relax tight muscles and prepare your body for sleep.

Don’t wait for lower back pain to slow you down, take action today!

Contact us to schedule an appointment and start your journey toward a stronger, pain-free back. 

Have questions about lower back pain and chiropractic care? Click below to chat with Dr. Day’s virtual avatar and get your questions answered.