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Lower Back Pain When Laying Down? Sleep It Off

Estimated Reading Time: 4 minutes

According to experts, at least 80% of the population will experience back pain at some point in their life. 

Back pain is one of the most common reasons for missed work, resulting in 264 million lost work days. Did you know that the way you are sleeping may be the cause for your lower back pain?

You can decrease your lower back pain when laying down with a few helpful tips. From stretching to adding a pillow between your knees, not all solutions will cost money. 

How to Lower Back Pain When Laying Down 

Lower back pain can make it difficult to sleep. In fact, those with back pain lost on average 42 minutes of sleep per night due to their pain. Many people may not realize that their back pain may be caused by their sleeping position.

Choosing a different sleeping position may help to decrease your lower back pain. Regardless of the position you choose, the alignment of your spine is most important to alleviate pain. 

Sleeping on Your Back 

If you are a back sleeper you have a couple of different options to help with your back pain. Choose one that feels natural for you.

Recline it!

By sleeping in a reclined position, you are creating an angle between your thighs and trunk. This position will reduce the pressure on your spice. 

Sleeping in a reclining chair isn’t the most comfortable. Consider investing in an adjustable bed from The Beloit Mattress Company

Extra Cushion 

If reclining isn’t your style, add a little extra support to sleeping on your back. Place a pillow underneath your knees.

This will help keep the arch in your lower back. For additional support, you could choose to roll up and towel and place it under your lower back. 

Sleeping on Your Side 

This position is one of the most common. That’s probably because it’s so comfortable! However, sleeping in this position can actually pull your spine out alignment. 

If your spine is out of alignment, it can lead to more problems than back pain. To prevent this from happening, sleep with a pillow between your knees. The additional support will keep your pelvis straight, which will aid in keeping your spine aligned. 

Sleeping on Your Stomach

Sleeping on your stomach can cause strain on your back because your neck is typically turned. Having your neck turned all night can cause pain in your neck, shoulders, and back.

To avoid strain on your back from this sleeping position, find a pillow specifically designed to keep your face down. These pillows typically have a space for your face, for breathing room. 

You can also try rolling up a towel for the same effect. 

Is It Time to Replace Your Mattress?

Over time our mattresses deteriorate. If you are having back pain, it could be due to your mattress. If your mattress no longer keeps your spine aligned, or is sagging, it may be time to invest in a new one. 

The average life span of a mattress is about 7-10 years. It may be a big investment, but your health is worth it! You don’t have to continue to deal with lower back pain when laying down. 

For more great tips on healthy living, check out our blog!

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