The #1 Worst Sleeping Position for Low Back Pain
Are you tired of tossing and turning at night, unable to find a comfortable position for a good night's sleep? If you're among the countless individuals with persistent lower back pain, your sleep posture might be the hidden culprit. In this article, we'll dive into the anatomy of the low back, the risks associated with the worst sleeping position for lower back pain, and practical tips to improve your sleep posture for a healthier back.
Lumbar spine anatomy: Understanding the structures causing you pain
Understanding the low back's structure is key to grasping how certain sleep positions can cause pain. The lumbar spine (low back) is made up of 5 vertebrae that stack one on top of another with intervertebral discs in between. The discs act as shock absorbers and allow for more movement than would otherwise be possible. They are complex structures and can be pain generators themselves (but that’s a topic for another day). The weight of the body is supported by these discs as well as facet joints at the back of the spine. These facet joints, located on either side of the spine, facilitate movement, distribute the body's weight, and maintain a delicate balance between mobility and stability.
Think of facets like the teeth of interlocking gears in a machine. Typically, these teeth will glide smoothly past each other and allow for complex movement while maintaining stability. However, when subjected to excessive compression or pressure, these joints undergo unnatural stress which can cause them to send pain signals to the brain - in other words, you wake up with a back that feels 20 years too old.
The sleeping position keeping you up at night
So, what’s causing the issue? Who’s the big bad of sleeping posture? You may have already guessed…stomach sleeping. This is not to say that everyone who sleeps on their stomach will have low back pain or that all low back pain is caused by stomach sleeping. In fact, there are likely many people out there who can’t imagine sleeping in any other position. However, sleeping on your stomach will, by and large, put you at the greatest risk for developing chronic low back pain.
Stomach sleeping tends to force the lumbar facet joints into extension, causing them to become compressed and inhibiting the flow of the lubricating fluid within the joints. To top it off, many people will get into a position that looks like Spiderman climbing up a building with one leg flexed at the hip and the knee. This puts further stress on the system by adding rotation to the already extended and compressed facet joints.
This mechanical strain on the lumbar spine can trigger or exacerbate existing lower back pain issues. The facet joints, now pushed beyond their optimal range for a prolonged period of time, respond with inflammation, stiffness, and discomfort. Over time, this continuous stress may contribute to the development of chronic lower back pain, impeding your ability to work, exercise, and engage in the hobbies that keep you from sinking into a dark pit of depression.
Quick tips for avoiding lower back pain at night
To counteract the adverse effects of stomach sleeping, let's explore actionable tips designed to foster a more spine-friendly sleep posture:
Embrace Side Sleeping with a Body Pillow: Opt for side sleeping while holding a body pillow for support, promoting a natural spinal curvature that minimizes stress on the lumbar spine.
Invest in a Supportive Mattress: Consider a medium-firm mattress that complements your body's contours, providing optimal support for the lower back.
Cultivate Consistent Sleep Habits: Establish a consistent sleep routine to train your body towards healthier sleep hygiene in general. Maintaining a good routine can make the transition away from stomach sleeping feel much smoother.
Strategic Pillow Placement: Elevate your hips with a well-placed abdominal pillow. While sleeping on your back or side is ideal, if you absolutely must sleep on your stomach, this tip will help encourage neutral spine alignment, mitigating the pressure on the lumbar facet joints.
Keep the low back moving: In the event that you do sleep on your stomach and wake up with achy pain in the low back, you can often decrease a majority of the discomfort relatively quickly by encouraging healthy movement in your lumbar spine. Spend a few minutes each morning stretching and moving your low back through its full range of motion. Exercises like child’s pose and cat/cow are excellent for introducing safe and gentle flexion to counteract the effects of sleeping face down.
Nothing is working…what next?
While these simple tips will work for most people, if persistent lower back pain hinders your daily life, consider booking your initial chiropractic exam or contact us to find out how chiropractic can help support your goals. Our objective is to help you determine the underlying issues causing your low back pain and give you the tools to take back control of your health.
We are proud to offer the highest level of chiropractic care to patients in the Saanich and Greater Victoria area and look forward to helping you meet and exceed your health and performance goals.
