{"id":25646,"date":"2020-07-02T00:00:00","date_gmt":"2020-07-02T00:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/can-sleeping-position-cause-back-pain\/"},"modified":"2023-08-28T23:07:03","modified_gmt":"2023-08-28T23:07:03","slug":"can-sleeping-position-cause-back-pain","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/can-sleeping-position-cause-back-pain\/","title":{"rendered":"Is Your Sleep Position Causing Your Back Pain?"},"content":{"rendered":"\n

There’s a good chance that ever since childhood, you’ve had a favorite sleep position. Maybe you choose to snooze on your back, side, or stomach\u2014and perhaps you haven’t given it a second thought. But if you’re dealing with chronic back pain<\/a>, it may be time to switch up your sleep position.<\/p>\n\n\n\n

Can your sleeping position cause back pain?<\/h2>\n\n\n\n

\u201cOne’s preferred sleeping position can contribute to their back pain,” says Thomas Tozer, chiropractor at Imperium Chiropractic<\/a> in Wisconsin. Sleeping on your stomach, in particular, is bad for your back, he says, because it’s hard to maintain neutral spinal alignment while in this position.<\/p>\n\n\n\n

Additionally, sleeping in the same position in the same spot night after night can lead to back pain. “If someone only sleeps in one position in the same spot in a mattress, and the mattress breaks down over time, then the proper support may be lost,” explains Tozer.<\/p>\n\n\n\n

Beyond sleep position and a poor mattress, Tozer cites several other sources of chronic back pain, such as sprains and strains, subluxations in the spine (partial dislocations of the joints), scoliosis, arthritis<\/a>, and degenerative disc disease. These are all things that can benefit from a visit to your physician.<\/p>\n\n\n\n

Whether your back pain is caused by your sleep position or something else, it can lead to major issues with being able to get a good night’s sleep. \u201cBack pain can be a serious problem,” says Tozer. “Sleeping is a critical time for the body to be able to heal and recover from the stresses of the day. The discomfort of back pain can make sleeping difficult, and not having a proper mattress can hinder the process of healing.” (Find out whether going to a chiropractor<\/a> can improve your sleep.)<\/p>\n\n\n\n

The best sleep positions for back pain<\/h2>\n\n\n\n

Some sleep positions are truly better for you than others, and Tozer has his preferences. \u201cI don’t recommend stomach sleeping<\/a> for both low back and neck health,” he says. \u201cI recommend side and <\/strong><\/strong>back sleeping<\/a> and varying those positions through the night.”<\/p>\n\n\n\n

Sleeping on your back<\/a> helps keep your head, neck, and spine in a neutral position. That takes the pressure off those areas and makes it a lot less likely you’ll wake up with aches and pains in the morning. Sleeping on your side<\/a> can also help keep your spine in neutral alignment and minimize back pain.<\/p>\n\n\n\n

One 2016 study focused on the effects of sleep positions on back pain<\/a> in physically active seniors. After four weeks of sleeping in the recommended position (lying on the back), 90% of the participants indicated a significant decrease in back pain.<\/p>\n\n\n\n

It may seem nearly impossible to train your body to adopt a sleep position that’s better for your back, but it is doable. Here are Tozer’s tips:<\/p>\n\n\n\n