Trash the Tossing and Turning: Best Sleep Positions for a Pain-Free Snooze

We’ve all suffered through the nightly toss and turn. Sometimes, no matter how comfortable your botanical mattress is, you just can’t seem to find the perfect position to fall asleep. While everyone’s sleep preference is different, there are modifications we can all make in our sleep positions to fall asleep faster and stay asleep longer.

Spinal Health Care breaks down the sleep positions that are the best and worst for our bodies. The positions below are especially useful for those with lower back pain and sciatica.

Prone Lying

Prone lying refers to sleeping on your stomach. Sleeping this way can force your back to arch down towards your stomach. This ‘arching down’ of the back is referred to as extension, and if your lower back pain/sciatica does not like extension based activities, you’re most likely going to have a poor night of sleep if you regularly sleep in this position.

For those of you who can’t stand the idea of not sleeping on your stomach, (yours truly included), try the suggested alternative method. It’s basically the same position with the addition of a pillow or two under your stomach. This will prevent the back from arching down as much and lead to a pain free sleep.

Supine Lying

Supine lying is better known as sleeping on your back. In this position, your back can arch the direct opposite way of prone lying. while these positions are very different, the results are the same: pain and a poor night of sleep.

To adjust this position for back support, try lying with your knees bent, also known as crook lying. If you are uncomfortable with the idea of keeping your knees bent all night, put a few pillows under them for support.

Side Lying

According to Spinal Health, side lying is the most common and seemingly best position to sleep in. It puts less stress on the back and body in general than the previous positions we’ve discussed. A pillow or two will still come in handy for this position. There are still ways to aggravate your back in this position which you should be careful to avoid.

This position tends to put a twisting stress on the lower back as well as the soft tissues of the lower back, buttock and upper leg (which will include the Sciatic Nerve). If you were to sleep in this position, these increased stresses would potentially aggravate your pain, resulting in you waking during the night or waking in the morning with increased pain and stiffness.

On the other hand, if you were to place a pillow or two underneath your top leg for support…

This will help support the top leg and lower back in a more neutral position, which in turn will decrease the stress placed across the low back and associated structures, resulting in a better night’s sleep.

Of all the positions I have covered above, it is usually the last position, side lying with pillow(s) for support, which people find the most beneficial and comfortable. In the end, only you know which position is right for you. Try them out over the next week, see which one gives the best results, and let us know!

Link to Us!

If you found this article useful and shareable, please copy and paste the following into the html code of your website or blog:

[code]Learn More about Getting a Better Night’s Sleep and Good Sleep Hygiene at <a href=”https://www.plushbeds.com/blog/sleep-science/trash-the-tossing-and-turning-best-sleep-positions-for-a-pain-free-snooze/”>Plushbeds Green Sleep Blog</a>.[/code]

(Visited 581 times, 1 visits today)
Share
    Amber Merton

    Amber Merton is an accomplished writer on the topics of green living and sleep. Her work has been covered in numerous online publications. Amber has been a regular author on the PlushBeds blog for the past 7 years.

    Recent Posts

    Parent’s Guide to Healthy Sleep for Children

    All children require quality sleep for healthy development, learning, and growth. If your child is having sleep problems, don't worry,… Read More

    4 days ago

    3 Ways to Teach Your Kids About Sustainability

    Many families believe that sustainability today is critical for safeguarding the planet and protect future generations from the consequences of… Read More

    1 week ago

    5 Home Remedies for Restless Legs

    Are your legs uncomfortable when trying to sit or lie down? Do you experience a crawling, creeping, burning, or tingling… Read More

    2 weeks ago

    New Fitness Trends for 2019

    Getting fit in 2019 is on the minds of many. In fact, countless New Year’s resolutions will involve fitness in one… Read More

    2 weeks ago

    PlushBeds Labor Day 2019 Mattress Sale

    Our PlushBeds Labor Day Mattress Sale is now live! Our current sale is our BEST OFFER EVER! If you've considered… Read More

    4 weeks ago

    This Innovative Non-Toxic Mattress Changed the Way I Sleep

    The Following post was first written by and presented on Organic Authority. Ahh.... I finally got a restful night's sleep.… Read More

    4 weeks ago