Eliminate low back pain while sleeping

Say Goodnight To Back Aches

Low back pain while laying in a bed is one of the many reoccurring complaints I hear from clients. I have experienced this myself and learned a quick and easy trick back when I was in massage school that helps alleviate the pain instantly that I'd like to share with you. I will break it down by the "type" of sleeper you are, whether that be a stomach, side or back sleeper these tips are sure to help. 

Stomach Sleepers

place pillow under hips/lower stomach

Sleeping face down is a natural human instinct and happens to be the way that I sleep most nights.  If you experience low back pain in this position, as if your stomach is sinking into the mattress too far, placing a pillow under your stomach will help greatly by taking the curvature out of your spine allowing you to rest comfortably. 

Place a pillow under the hips to take stress off of your lower back and neck. If you have a hard mattress or find it too uncomfortable not to have cushioning for your face, try placing another pillow under your ankles.

Side Sleepers

place pillow under head and neck and one between knees

 Also called the fetal position, this is the position nature chose for us for the duration of our 9-month stay in the womb.

Depending on the thickness, place one or two pillows under the head and neck.  Placing another pillow between the knees opens your hips and prevents knees from knocking together or legs from chafing.

Another option is to buy a body pillow, which provides a "partner" to throw your limbs over... and best of all, it doesn't move just when you're getting comfortable.

Back Sleepers

place pillows under head and under knees

Sleeping on your back may seem like a natural position, but it can feel completely opposite of that. While sleeping on your back you might feel like your back is arching unintentionally and find yourself having to bend your knees to feel some relief.  Putting a pillow under the head, and another under the knees (add more if necessary) to relieve pressure on the lower back.