Back, neck or hip pain can radically improve when you sleep in the right position. After all, this is a position we hold for several hours. No wonder we wake up in pain during the night, or stiff in the morning. With my students, I have found that changing the sleep position is part of a better back care regime, alongside movement, relaxation and breathing practices. This blog gives a few suggestions about what to do for your back before going to bed. It then goes on to explain which have been found the best sleeping positions for people with back, neck or hip pain.

Before going to bed

What you do in the last hour before bedtime is important, as you cannot expect the body to relax when the mind is in overdrive, and vice versa. This means avoiding screens in the hour before bedtime. This is of course advice for everyone, but because back pain can be exacerbated by stress, it’s especially important for back sufferers to avoid anything that may cause stress or the inability to fall asleep. Instead, choose a warm bath or shower, some gentle yoga for back pain (such as in this previous blog), or another relaxing activity. Once this has become a habit it will be a wonderful ritual.

Reading in bed:

If you like reading in bed, you may have discovered that sitting up in bed causes more pain, as the mattress is too soft and makes your lower back curve too much. It’s better to read while lying on the side, properly supported as described below. In winter, combine this with some heat against your lower back. Try an old fashioned hot water bottle, why not?

Before going to sleep:

Right before going to sleep — especially if you sleep on your side — lie on your back for 5 to 10 minutes with your legs bent. This position naturally releases tensions along the back. To unwind mentally as well, add simple breath awareness:

-Simply observe the breath going in and out of the nostrils.

-Feel how your abdomen moves when you breathe.

-Notice how the body softens a little more with each exhalation.

To trigger the body’s relaxation response, you can also try the “4-6 breathing technique”. With this breathing technique you extend the exhalation by counting 4 counts for the inhalation and 6 counts for the exhalation. Just do this for a few minutes before going back to natural breathing. Remember never to force the breath; practising a breathing technique should always feel easy and natural.

Best sleeping positions for people with back, neck or hip pain

On the Back:

Sleeping on the abdomen overarches the lower back and can increase lower back pain. If you must sleep on your abdomen, place a pillow under your abdomen. Much better, however, is to sleep on your back. Most people with lower back pain find sleeping on the back with the legs on a cushion most comfortable. This is because bent legs tend to be more relaxing for the lower back. When you are lying on your back, either sleep without pillow or with a low pillow, just enough for the neck to be comfortable.

On the Side:

If you prefer sleeping on the side, make sure that your pillow is high enough. The pillow should fill the space between the mattress and the head and neck. This allows the neck vertebrae to be in line with the rest of the spine. For the shoulders it may be helpful to place the top arm on a cushion as well. For your lower back and hip, there are two best options: either rest the top leg on a cushion in front, or sleep with a pillow between the knees. The idea is to keep the hips stacked and to prevent the lower back from twisting.

This sleeping position with a pillow under the top knee or between both knees is also best for people with sacroiliac joint instability. This condition usually causes a dull ache in the lowest part of the back. I have written more about sacroiliac joint pain in this blog: https://beneyoga.co.uk/sacroiliac-joint-pain-how-yoga-can-help/.

Coming out of bed:

To come out of bed, or indeed to come up at any time from a lying position, first roll over to one side and then push yourself up with the top arm. This will allow the arms to do the work and keep the back relaxed.

For more tips about keeping your back safe during tasks such as lifting, cooking, putting shoes etc. do subscribe to this blog and you will get the “keep your back safe at home guide” for free.

To discuss if yoga therapy could help you with your help condition, you can book a free consultation here: https://beneyoga.co.uk/book-a-free-consultation-call/.

To read more about yoga for sleep, check out this blog: https://beneyoga.co.uk/yoga-for-better-sleep/.

Namaste