Positions of Comfort: Sleeping

Positioning your body in various ways can help ease pain and give the problem area a chance to heal. Positioning your back can help take pressure off the sore area by supporting your trunk or limbs. Use the positions that are most comfortable to help you get a good night’s sleep.

How can I benefit by learning this skill?

We spend a great deal of our lives sleeping. Good sleep is vital. Pain and stiffness felt when you wake up may be due to your mattress. If the mattress is too soft, your spine may sag into the soft surface. A firm surface can make it easier to align your spine in the neutral position. Keeping your back comfortable in the neutral position prevents strain on your back and may improve your comfort upon rising.

How do I perform this skill?

Sleep on a firm mattress. If your mattress is not firm, a rolled towel wrapped around your waist can protect your back from sagging. You may find additional relief by lying on your back with your knees supported over a pillow, or by lying on your side with a pillow between your knees.

Are there other recommendations I need to be aware of?

You need to get good sleep. To help, it is suggested that you avoid caffeine after 11:00 in the morning. Avoid watching intense news or movies on TV just before retiring for sleep. Make sure the room you sleep in is dark; otherwise, use a sleep eye mask or other eye cover. If you continue having difficulty sleeping, consider talking to your doctor about nutritional supplements or prescription medicine that can help you get and stay asleep.

What should I watch out for while doing this skill?

Sleeping on a soft surface may partly explain unwanted back stiffness when rising in the morning. If you've tried to support your back as described above but are still awakening with back pain and stiffness, experiment with other positions. Getting good sleep is paramount to improving back pain. If you still have problems, consider seeking additional help.