Best Sleeping Position for Lower Back Pain and Anterior Pelvic Tilt

The position in which you sleep has a huge influence on how you wake up feeling the next morning. It oftentimes goes unrealized how much impact your sleeping position has on your physical condition. An awkward sleeping position can aggravate the muscles, leading to lower pack pain. However, one’s particular set of back conditions oftentimes influences their personal sleep position preferences. What a conundrum! In order to ease the pain associated with Anterior Pelvic Tilt and Lower Back Pain, here are some tips on sleeping positions.

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Lying on Your Back – A Champion’s Sleeping Position

anterior pelvic tilt

the best sleeping position

While it may not be as mentally comfortable as sleeping on your side or spooning with your spouse, experts agree that sleeping on your back is the best sleeping position. Choosing to sleep on your back gives a natural curve to the lower back, overall reducing stress on your spine.

Although generally this sleeping position is the best, it might not be the the personal best choice for some. Those suffering from spinal stenosis, hip pain, or osteoarthritis of the back might feel an intensifying of their conditions upon awakening. To avoid this, place a Leg Elevator/Pillow or other raised item (such as a rolled up blanket or towel) beneath the back of your knees. This will relieve stress on the back, making it a more comfortable position.

>> What people are saying about leg elevators and pillows <<

In Regards of Those Who Sleep On Their Side

Sleeping on the side


Those suffering from anterior pelvic tilt tend to prefer sleeping on their side…but this is not the ideal position. This position allows side-bending and rotation of the spine, which may cause lower back pain. To make this sleeping position more comfortable, place a pillow, best if it’s a knee pillow, between the knees to reduce the stress placed on the lower spine. You can also place a folded sheet or towel under your waist lengthwise.

When you seem to experience lower back pain no matter how you lie, it may be best to catch some shut eye in a reclining chair or adjustable bed. Pressure on your nerves will be relieved if you sleep with your head and knees in an elevated position.

>> What people are saying about knee pillows <<

Don’t Lie on Your Stomach

anterior pelvic tilt

Laying on your stomach with a pillow

While a nice nap on your stomach after a big meal at an all you can eat buffet seems perfect, be weary – lying on your stomach can lead to pain in the back and neck. This sleeping position causes the cervix and thorax to curve, which results in an immediate and unnecessary burden on the lower back.

If your back pain is a result of degenerative disc disease, however, sleeping on your stomach may relieve some of the pressure on the discs. If this is a case, simply place a flat pillow beneath the stomach and hips. This will combat any stress burdening your lower back.

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Changing Sleep Position

Maintaining a straight spine with supplemental pillows

Anyone can tell you it is quite difficult changing sleep patterns – or most preferred behaviors, at that. If you attempt to sleep in a position you are not used to, do not be surprised to awaken in your normal position in the morning. Fret not, however, as it is entirely possible to retrain the body and grow accustomed to a new sleep position. Using supplemental pillows and towels to support the spine in a straight position will do wonders leading to a good nights sleep.

photo credit: EliJerma


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