Your Guide to the Best (And Worst) Sleep Positions in Back Pain

An article which expresses the best and worst sleep positions to have when you are suffering back pain. The condition and symptoms of back pain are also elucidated and all the sleep positions critically appraised.  

Many people in the UK suffer from back pain and it is a common gripe which effects those old and young in equal measure. It can be very painful and one of the things that causes back pain is the position you sleep in. Sleep is very important as it allows the body to regenerate and also help people to recover from any ailments they may be going through. 
 
Back pain and its symptoms

Back pain can effect an innumerable amount of people. It can be caused by arthritis and inflammation and swelling of the joints, particularly in the old (arthritis can also be caused by infections). However, the young can also suffer from back pain, particularly as they grow and progress through puberty. Joints and bones come together at this stage and can cause pains and tensions in the body. Back pain can be damaging in a physical sense, harming development and making it hard to carry out one’s everyday routine. It can also worsen one’s mood and leave them less balanced than they would normally be, possibly impairing decision making and having them be more angry than normal. With the lack of sleep back pain can cause, it can make one tired and grouchy.

Bad sleep positions  

It is essential to get the right sleeping position when you have back pain as an incorrect one can have some really negative implications. A sleeping position to avoid is one where you are all scrunched up with no real space to stretch out and relax and fully get a good night’s sleep. If you are curled up in a ball (the fetus position) then this may not help your back as it cannot stretch out to its full position. Humans often recline in this position, it is a natural thing, as this is the position that we used to sleep in when we were younger. It is a comfort thing, so when we are subconscious we revert to what we knew when we were just a little child. However, this sort of sleeping position is not conducive for developing good back posture and can inflame the back, thus instigating the dreaded back pain.

Having a pillow under your back whilst you sleep may seem like the right thing to do at the time and it does work for some people. However, despite the pillow’s soft surface, it may actually do more harm than good. The back is still being put under pressure, no matter what surface that you lie on- it may also be elevated to an unnaturally high position which is not commensurate with its usual height. This could cause joints to become slightly out of place and hurt slightly. Again this may be another position not to revert to.  

Good sleep positions  

Now that the bad sleep positions have been covered, it is now time to look at the positions which may not hurt you as much. Sleeping straight (not bolt upright) is a good position to be in. This is because when you do this, your body will naturally relax into its preferred position, the one which is best for it, which can often be quite unique, as there are a multitude of optimal sleeping positions. It just depends on the person. Furthermore, sleeping straight and not at an angle does not distort the joints and may keep them supple and flexible and in prime condition. They will not be stretched out of place and will be allowed to keep them at the right elevation and angle, thus facilitating the right type of posture that will allow you to get a restful night’s sleep and let your back get better. A mattress which adapts to your body shape is also a good idea. 

Conclusion  

There are many positions that can cause a bad night’s sleep and back pain. However, if you keep the mattress right, your body straight and don’t curl up, then you should be free from back pain. 

Reference:
A.T. Patel, A.A. Ogle. “Diagnosis and Management of Acute Low Back Pain”. American Academy of Family Physicians. Retrieved March 12, 2007.
Sarno, John E. (1991). Healing Back Pain: The Mind-Body Connection. Warner Books. ISBN 0-446-39230-8.