The best and worst sleep positions for back pain: ‘Requires some choreography’
Baby got bad back!
If you struggle with back pain, you should sleep in a way that avoids putting extra pressure on your spine. If you can’t find that sweet spot, you’ll spend the night tossing and turning, and your body will be less equipped to handle pain because sleep is a crucial period for repair and restoration.
“It requires some choreography to make sure that you’re sleeping right and you’re eliminating back pain,” Dr. Darien Sutton, a board-certified emergency medicine physician and a medical correspondent for ABC News, said recently on “Good Morning America.”
Don’t put yourself in a bad position — here are the best and worst sleep styles for back pain.
Worst: Stomach sleeping
Dr. Raymond J. Hah, an associate professor of clinical orthopedic surgery at the Keck School of Medicine at the University of Southern California, said sleeping on your stomach flattens the natural curve of your spine, putting unnecessary pressure on your muscles and joints.
This position can worsen upper back pain because it forces you to turn your neck to one side.
Sleeping on your stomach can also cause compression wrinkles and facial puffiness because your face is pressed against the pillow, said Rupesh Shah, aesthetics practitioner and founder of London Lip Clinic.
Sutton admitted on “GMA” that he is a stomach sleeper.
“Stomach sleeping is just unhealthy. You’re compressing your chest, and if you’re a person who cares about vanity, you are smushing your face up against the pillow,” he said. “You might look older when you wake up if you’re sleeping on your stomach.”
Sutton recommends putting a pillow under your hips and lower stomach or converting to back or side sleeping.
Best: Back sleeping
Your back will be so back if you decide to lay flat on your back to sleep.
Sutton suggests putting a pillow behind your knees and under your neck to align your spine.
Pregnant women should consult with their doctor before trying this method. Keck Medicine reports that back sleeping reduces blood circulation to the heart and baby.
Sleeping on your back may also worsen sleep apnea and breathing issues because gravity pulls the tongue and soft tissues in the throat backward, obstructing the airway.
Side sleeping keeps the airway open.
Keck Medicine calls side sleeping with your legs straight the second-best position for back pain.
Placing a pillow between your legs keeps your spine aligned and prevents you from pulling your knees up to your chest, Sutton said. That sleep style, known as the fetal position, can unevenly distribute your weight across your spine, leading to pain and soreness.
“With practice, you can get it,” Sutton assured.
