I usually experience back pain while I sleep. I was wondering if there is any way to prevent this. Are there specific sleeping positions that can prevent back pain? Should I use different types of beds or pillows?
I have had back pain (mid to upper) as well as related pain issues for a few years now. I cannot sleep without some sort of lumbar support any more, and I have a pillow I use every night.
I previously used to roll up a small-ish towel and place it directly under my back for lumbar support, I did this for several years. I have since moved on to pillows dedicated to this use case (NOT affiliate links):
- http://www.amazon.com/Lumbar-Support-Pillow-Sleeping-Sitting/dp/B00L8C290S – a bit small, but this is my primary lumbar support while sleeping
- http://www.amazon.com/Carex-Health-Brands-P10700-Pillow/dp/B001AFDAX8 – too big for lumbar support, but I use this for under my legs or neck from time to time
This is what has helped me, but of course, YMMV.
I think it's worth mentioning, that the mattress you use should fit your sleeping position - as well as your cushion.
The way you sleep (back, side, belly) influences the need for individual support or softness in the different areas of your body. For example, people (esp. women) who sleep on their stomach and use a mattress that is too soft in the belly region, often experience backpain, because the lower back is in a hyper-lordothic position (sorry if the term is not correct, I'm not a native-speaker - I think hollow-back is also a word for it). Also those people shouldn't use a cushion, that is too high for the same reason. So every sleeping position has special problems and individual needs.
If your sleep is not relaxing, it impairs your quality of life. If you already experience pain, your body signals you to change something. As a physical therapist I'd recommend you to get informed in a local store, that sells mattresses and maybe is into health and fitness stuff.
Furthermore you can start doing sports like yoga, pilates, muscle training (core stability) to further improve your health and prevent increasing pain.
This is very common for stomach sleepers. One of the many articles out there says:
Resting on the tummy is widely regarded as the worst sleeping position. It flattens the natural curve of the spine, which can lead to lower back pain
You can try sleeping in a different position.