Improving your sleeping position for back pain

Sleeping Position for Back Pain

Sleeping and back pain do not go hand in hand. Back pain can cause you to have trouble falling asleep, but it can also make it harder to stay asleep. 

Unfortunately, dealing with back pain that makes sleeping tougher isn’t uncommon. In fact, back pain that affects sleep has been reported by 37% of U.S. adults. A physical therapist can take steps to help you treat your back pain effectively, and one of these steps could be offering tips for improving your sleeping position when you have back pain. 

Three ways for back pain sufferers to improve their sleeping position

Helping back pain sufferers improve their sleeping position is something your physical therapist can do. Some of the tips that your therapist could suggest include: 

  1. Using a pillow for support — Sleeping on your side allows the knees to fall together, which can put stress on the lower back. Stomach sleepers can also put more stress on their back if their pelvis is unsupported. One way to avoid these issues is to support the knees or pelvis with a pillow. 
  1. Bringing your knees up toward your chest — Sleeping on their side often causes people to straighten their lower back too much. In turn, this position adds stress to an already painful lower back, which can increase the pain you’re feeling. You can help return your lower back to its normal curvature by sleeping with your knees tucked upward toward your chest. 
  1. Getting a new mattress — Old mattresses tend to wear out, and this means they don’t provide the support that your back needs. As a result, you may find that your back pain increases the older your mattress gets. One way to counter this is to purchase a new, more supportive mattress. A study of sleep and back pain reveals that 63% of the people surveyed reported less back pain after getting a new mattress. 

How can physical therapists help your back pain besides improving your sleeping position?

There are other ways that a physical therapist can help you treat and reduce back pain. Some of the therapy techniques that your physical therapist could use for this purpose include: 

  • Therapeutic exercises intended to stretch and strengthen your back muscles. 
  • Dry needling designed to promote a local twitch response that breaks down myofascial trigger points. 
  • At-home care sessions that involve you working with a physical therapist one-on-one at home. 

Find help improving your sleeping position and other treatment options for back pain at SSOR

At SSOR, our physical therapy team is primed to help you find effective treatment for your back pain. We offer free screenings that can pinpoint the root cause of your pain. Our specialists also excel at building therapy plans designed to improve your sleeping position and reduce your back pain. We can even help you get started with your care without a doctor’s referral. 

Contact us today for more information about our back pain treatment services or to schedule your initial appointment.