Lower back pain not only affects the daily life of a person but can also interrupt their sleep. Moreover, poor bed posture can cause or worsen backache. Often, back pain is caused by sleeping positions that keep your spine, neck, and head from aligning properly. There are pillows for lower back pain when sleeping. These pillows help to reduce the symptoms and relieve your back. The best pillow for lower back pain when sleeping depends on your typical sleeping position.
Pillows for Side Sleepers
This position often helps with pain from spinal stenosis, osteoarthritis, or a foraminal herniated disc. To prevent muscle imbalance or even scoliosis, avoid always sleeping on the same side.
To open the spaces between the vertebrae, you should sleep in the fetal position. This extra space alleviates pressure on the spinal disc. You can use these pillows to relieve your back pain.
A contour pillow, it fits the curve of your legs. Placing a pillow in the middle of your knees helps align your hips, pelvis, and spine. Pain can be reduced by better positioning while sleeping.
Another pillow option that you can use between your knees is a Tear Drop Pillow. This supportive pillow is also long enough to be used as a leg spacer.
It is really important to provide support for your neck while sleeping. Side sleepers can profit from a pillow with cervical support rolls to fill the space between the bed and the neck.
Consider adding another pillow if there is a gap between the mattress and your waist.
Pillows for Back Sleepers
The most recommended position for the relief of back pain is sleeping on your back. When you sleep on your back, your weight is distributed evenly so there’s less strain on pressure points.
If you sleep in this position, you should place a standard pillow under your knees. This helps by allowing your spine to keep its natural curve.
You can also try using a soft pillow roll, it can provide lumbar support to relieve back pain. This pillow’s memory foam shapes to your head and neck. The custom fit of this foam and the contoured design of this pillow keeps your head, neck, and spine aligned.
Pillows for Reclined Sleepers
You should try sleeping in a reclined position if you get the best sleep when you sleep on a recliner. If your back pain feels worse when standing and best when bending forward, this position might help you. With an adjustable bed, you can customize the angle of support. These types of pillows can be a bit pricey. For a cheaper option and to check if this position is the best for you, try a bed wedge.
A bed wedge can help reduce the pain if you have is the mic spondylol is the sis, and bed wedges can also reduce the symptoms of many other health issues such as GERD.
Wedge pillows are uniquely designed and can be used for various positions. You shouldn’t suffer from back pain because of your sleeping position. These pillows can help you get a proper alignment as well as some relief.
Choosing a Pillow for Lower Back Pain When Sleeping
A head pillow should properly maintain the natural posture of the neck and support the spine. Ideally, it should be adaptable to different positions, comfortable, and keep its overall shape after use.
After every 12-18 months of use, pillows should be changed.
Someone who prefers sleeping on his back may be better suited to a thinner pillow. Elevating the head too much can place a strain on the back and neck.
There are also specifically designed thin pillows that help the neck.
Memory foam is a great option as it is firm but also contours to the shape of the head and neck.
People who sleep on their sides may want to consider a thicker pillows. For optimal support, it should fill the space between the neck and mattress completely. An excellent choice for this is a gusseted pillow.