November 9, 2022
Many people suffering from low back pain have trouble getting deep, restful sleep due to their pain, leading to difficulty recovering from daily fatigue. Additionally, individuals who toss and turn less during sleep are said to be more susceptible to low back pain.
Why Does Lack of Movement Cause Low Back Pain?
When you have infrequent body movements (tossing and turning) during sleep, your body weight compresses the same area for an extended period of time, creating sustained strain. This continuous, prolonged pressure can put a persistent stress on the spine,leading to or aggravating low back pain.
However, consciously trying to turn over while sleeping is extremely difficult. So, when do we naturally turn over? Humans move during Non-REM sleep, when the brain is resting in a deep sleep state.
If your low back pain prevents you from getting comfortable or achieving deep sleep, try the following methods:
Recommended Sleeping Positions for Pain Relief
1. Fetal Position
If your back pain is aggravated when arching backward (hyperextension), sleeping on your side with your back rounded should alleviate some of the pain.
• Method: Lie on your side with your knees bent and your back slightly curled.
• Caution: If your pillow height does not match your body, you can easily strain your neck. To prevent a stiff neck, You can adjust the height by placing a cushion or folded towel under your pillow.
2. Supine Position with Knee Support
If sleeping on your side is uncomfortable, try lying on your back with support.
• Method: Lie on your back and place a cushion or towel underneath your knees.
• Benefit: Elevating your thighs and knees helps alleviate the anterior tilt of the pelvis, which can improve excessive lumbar extension (“swayback”).If you don't have a cushion, use a rolled-up towel and adjust the height until your lower back feels comfortable.
3. Avoid sleeping on your stomach
Sleeping on your stomach (in a prone position) is highly likely to aggravate swayback and is generally discouraged if arching your back causes pain. The way your body sinks into the futon or bed can also significantly increase the arch in your lower back, exacerbating the condition.
Quality of Sleep
Autonomic nervous system imbalance is also one of the factors that can contribute to low back pain.
We recommend finding ways to ensure high-quality sleep as part of your daily routine.
ILC International Low Back Pain Clinic Tokyo
