It’s important to know the best sleeping positions for seniors with back pain. A night’s sleep should be a time for your body to repair itself, not a time of pain and discomfort. If you suffer from back pain, your sleeping position can be a factor in aggravating it. The good news is that choosing the right sleeping position can greatly reduce pain and even prevent further injury.
For seniors or others with back pain, sleeping on your side with a pillow between your knees or on your back with a pillow under your knees is the best position. These positions reduce pressure on your lower back and distribute your body weight evenly. In this article from Human Health Mag, we take a scientific and practical look at the best sleeping position for back pain.
What Causes Back Pain?
Before I explain the best sleeping positions for seniors with back pain, let’s first get acquainted with the causes of back pain. The main cause of back pain is poor posture when sitting or sleeping. Between the vertebrae of the spine, there are intervertebral discs that hydrate at night (which is why people look taller in the morning and part of the reason why older people get shorter as they age). So in addition to causing pain, poor posture can prevent the discs from rehydrating. Even if you want to know what causes bent back in old age, we must say that poor sleep is one of the causes of this problem.
Smaller muscle groups, such as the spinal column, and large muscles, such as the trapezius, are attached to the vertebrae. Poor posture can put muscles in awkward positions, which can lead to spinal damage or back pain in the long run. While there are many causes of back pain, some of them can be more serious and cause health issues. In order to prevent back pain while sleeping, it is essential to pay attention to your body and spine position. Poor sleeping posture can also cause herniated discs. Of course, this problem can be fixed with exercise to treat lumbar disc. Here is a list of conditions in which posture can be harmful:
- Slouching in a chair
- Protruding the lower body or pelvis (this can be a sign of hyperlordosis, a prominent curve in the lower spine)
- Standing with a straight back (flat back syndrome)
- Putting your weight on one leg
- Slouching and bending your neck excessively when using your phone or typing
- Reclining your chin when working on a computer (forward head and neck syndrome)
- Rounded shoulders (a sign that your back needs strengthening)
- Placing your phone holder between your head and shoulders
5 Best Sleeping Positions for Seniors With Back Pain
Here are some of the best sleeping positions for seniors with back pain.
1- Sleeping on Your Back
If you are someone who prefers to sleep on your back, you generally have fewer problems than those who prefer other sleeping positions. However, this does not make you immune to back pain and it is important to know how to avoid the extra pressure that this sleeping position can cause and cause pain. To help relieve the extra pressure that occurs when sleeping in this position, it is recommended to place a pillow or a rolled towel under your knees. You can reduce your back pain with gentle stretching routines for seniors in the morning.
2- Sleeping on Your Stomach
Stomach sleepers may have the hardest time adjusting to a new sleeping position because it’s a complete reversal of what they’re used to. There are several ways to reduce back pain caused by this sleeping position. You can place a pillow under your stomach and hips. Just like you would use a pillow for your knees when sleeping on your back. This will help maintain the natural curve of your spine and take pressure off the joints around it. This means less muscle tension. Once you’ve done this, you should also adjust the pillow under your head.
3- Side Sleeping
Probably the most important thing about side sleeping is to know if your body is in the right position on the mattress. In this position, you’ll be lying on more pressure points. So your hips and shoulders can create a scenario where your lower back is completely out of alignment, and your mattress isn’t supporting your spine well. Finding this balance can help keep your spine straight and your hips and neck in line.
But it still doesn’t solve the hip and pelvic alignment issue. When you sleep on your side, your upper body weight falls down, tilting your pelvis and creating a fertile ground for lower back pain. If you have a gap between your legs, this condition is made worse. Instead of suffering the consequences, try placing a pillow between your knees to prop your upper legs up in a good position that keeps your hips straight. If this sleeping position helps you, but you still find that you are not flat in your bed and there is a gap between your back and the mattress, place a smaller pillow or a rolled towel in that area to create the proper contours that your mattress does not provide.
4- Fetal Position
Side sleepers may benefit from reducing back pain by sleeping in the fetal position, with your knees drawn up to your chest and your chest drawn up to your knees. This sleeping position helps reduce compression of the vertebrae in your spine, allowing for better blood flow and more comfort. Side sleepers should also remember to change positions at least once a night to prevent stiffness and numbness in your limbs. Note that chronic back pain exercises for elderly can greatly reduce your back pain.
5- Adjustable Bed or Recliner
Many people find that some of the most comfortable sleep they experience is in their favorite chair. Sleeping in a chair of any kind is not recommended in most cases, but you can mimic the pain-relieving effects of sleeping in a chair. You can do this by using an adjustable bed or mattress. The idea here is to create an angle between the hips, lower back, and thighs of the person with back pain.
The Importance of Choosing the Right Pillow and Mattress
While some people may seek to sleep on the floor to relieve back pain, fortunately, with today’s advances in sleep, these extreme methods are no longer necessary. Back pain problems in seniors can be eliminated with the best sleeping positions for seniors with back pain. There is also a wide range of comfortable mattresses and pillows available that can more effectively reduce back pain and improve sleep quality. Here are some of the best pillows:
- Wedge-shaped pillows: These pillows are ideal for side sleepers who need extra neck and back support. The wedge shape helps maintain the natural curvature of the spine during sleep, preventing pressure on the neck and back.
- Adjustable mattresses: These mattresses allow you to adjust the firmness of different parts of the mattress using a remote control. This can be very helpful for people who experience pain in specific areas of their body, such as their lower back or hips.
- Full-body pillows: If you tend to sleep on your stomach, full-body pillows can help you achieve a similar position while sleeping on your side. These pillows support your entire body and take pressure off your abdomen and lower back.
- Firm mattresses: Having a firm or medium-firm mattress is crucial for maintaining proper spinal alignment during sleep, especially when recovering from an injury or surgery. Firm mattresses provide you with a firm surface that prevents your back from sagging and aggravating pain.
Tips for the Best Sleeping Positions for Seniors With Back Pain
Here are some other tips for the best sleeping positions for seniors with back pain and better sleep:
- Plan your sleep: Resisting sleep can be difficult if your sleep pattern changes from night to night. Sticking to a regular bedtime and wake-up time can help your body get into a natural sleep pattern. Aim for at least 8 hours of sleep each night. Having trouble with your sleep schedule? Try to set a nightly routine. Start doing this 30 to 60 minutes before you get ready for bed. Choose two soothing activities that help you calm your mind. We suggest taking a shower, doing yoga, or choosing a relaxing hobby like reading or knitting.
- Avoid caffeinated beverages like coffee or anything similar: Have your last cup of coffee before noon.
- Do strenuous exercise in the morning or early afternoon: Doing any strenuous work before you go to bed may raise your adrenaline levels and body temperature, both of which make it difficult to fall asleep.
Concluding Remarks
Ultimately, choosing the best sleeping positions for seniors with back pain is important. By following simple tips like using the right pillows under your knees or placing a pillow between your knees when sleeping on your side, you can put less pressure on your spine and prevent severe and chronic pain. Sleeping with these principles will not only help reduce pain, but will also help maintain the long-term health of your back and spine. So take care of your back health by improving your sleeping position today.
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Frequently Asked Questions
Can Sleeping Position Cause Back Pain?
Yes, long-term poor posture is a leading cause of chronic back pain.
What is the Best Sleeping Position for Back Pain?
Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees is the best sleeping position for back pain.
Do Mattresses Really Help Wth Back Pain?
Yes, especially if they are memory foam or medium firm.
Is Sleeping on the Floor Good for Back Pain?
In some cases, yes; but only if the mattress is too soft. It always depends on the cause of the pain.
What Type of Pillow Is Best for Sleeping On?
Pillows that help keep your spine in a natural, aligned position are best. Orthopedic pillows or adjustable pillows can be the best choice to prevent extra pressure on your back and neck.
How do I Know if My Sleeping Position is Right for Me?
If you wake up feeling comfortable and have no back pain, you are probably sleeping in the right position. However, if you feel stiffness, pain, or pressure in your back or neck, you may need to change your sleeping position.