Sleeping with Low Back Pain

Low back pain is one of the most common musculoskeletal injuries affecting Canadians. It interferes with all aspects of our lives, including sleep! Here are some tips to help you sleep when experiencing low back pain. Whether you sleep on your side, back or stomach, we want to keep the spine as aligned as possible and avoid any twisting or shifting.

Side Sleeper 

Place a pillow between your knees and thighs. This helps to keep the pelvis aligned and relieves stress on the pelvis and low back. Choose a pillow height that allows your thigh to lie parallel to the ground.

Back Sleeper

Try lying in 90-90 position. Prop your feet/legs up with pillows or a stool so that your knees are bent at a 90 degree angle with your lower legs parallel to the ground.

             Stomach Sleeper            

Place a pillow under your hips/waistline. Sleeping on your stomach puts your low back into an extended position. Placing a pillow under your waistline reduces the amount of  extension and takes pressure off the low back.

To All: Do a Body Scan

Performing a meditative body scan before bed can help to relieve muscle tension. Start by lying or sitting in a comfortable position, and then take note of any muscle tension you may be holding on to from head-to-toe. One by one release each muscle, imagining each muscle relaxing as if it’s melting.

Our Certified Athletic Therapist, Crystal Bartkowski, can work with you to improve the quality of your sleep! Email us now to book your Athletic Therapy Assessment!

Crystal Bartkowski
Certified Athletic Therapist

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