5 Sleeping Positions during Lumbago, Safe to Try!

5 Sleeping Positions during Lumbago, Safe to Try!

There are several sleeping positions during lumbago that you must understand. Well, usually the condition of lumbago can greatly interfere with activities and comfort, even for sleeping once.

Because, certain sleeping positions can cause tension in the neck, hips, and back. Some sleeping positions can also even worsen and cause back pain to get worse.

Read: How Much Sleep Is Good For Health?

This is why it is important to maintain a healthy and proper sleeping position. Considering that everyone seems to have a favorite sleeping position. Some like to sleep on their sides while hugging the bolster, some prefer to be on their backs, or even on their stomachs.

So, what is the good safe sleeping position during lumbago? Check out the full review below!

Safe Sleeping Position during Lumbago

Pay attention to the sleeping position during lumbago so that the symptoms do not get worse. The causes of lumbago in women are actually very diverse.

A StatPearls study showed that lumbago is most often caused by muscle or joint injuries in the lumbar area, it can be the result of incorrect body positioning, lifting heavy objects, or performing repetitive movements

Well, as a way to reduce the symptoms, here is a sleeping position during lumbago that you can try at home:

1. Sleep On Your Back with Knee Support

Sleeping on your back with knee support is referred to as the recommended sleeping position during lumbago.

Sleeping on your own back is considered the healthiest sleeping position, although unfortunately, it is not so popular.

When you sleep on their backs, then distribute the weight evenly. This kind of sleeping position also helps to minimize pressure and ensure alignment of the head, neck, and spine.

Well, a way to relieve the low back pain that you are experiencing, give support in the form of a small pillow under the knee.

The goal is to provide additional support and help maintain the natural curve of the spine. This method also helps to improve blood circulation in the legs.

Reporting from the Medical News Today page, there are several ways that you can do to feel comfortable in this position, namely:

  • Lie on your back facing the ceiling. Avoid tilting your head to the side.
  • Position the pillow to support the head and neck.
  • Put a small pillow that is quite sturdy under the knees.
  • Moms can also provide an extra buffer. Fill in another gap between the body and the mattress with additional pillows. Then, put one under the lower back.

The benefits of sleeping on your back are not only appropriate as a sleeping position during lumbago. This position is also useful for maintaining healthy skin, you know!

The sleeping position on your back is believed not to trigger the appearance of fine lines of untimely wrinkle candidates on the face.

2. Sleep On Your Back in a Leaning and Lying Position

The sleeping position during lumbago is this one, like when you sit on a chair that has a backrest. Sleeping in a lying position can benefit people with back pain, especially in people with isthmic spondylolisthesis.

Launching the Journal of the American Academy of Orthopaedic Surgeons, isthmic spondylolisthesis is a condition in which one of the upper internodes of the spine is displaced below it.

Therefore this sleeping position is very safe for the back. You can place their hands on their stomachs and chests or next to the body, depending on comfort.

3. Sleep on your Side with Pillow Support

The sleeping position during lumbago, which is to sleep on its side, is equipped with a support pillow between the knees.

Sleeping on your side, either left or right, is comfortable, but it can pull the spine out of a parallel position and stretch your lower back.

Well, then the way that you can do, is to put a sturdy pillow between the knees.

The purpose of this support pillow is to lift the upper legs, restoring the alignment of the hips, pelvis, and spine.

There are several tips so that you feel more comfortable when sleeping in this position, namely:

  • Use one pillow to support the head and neck.
  • Pull the knees slightly, then put another pillow between the knees.
  • Fill the gap between the body and the mattress with more pillows. Put it first at the waist.
  • You can also try hugging large pillows on the chest and abdomen to help keep the back straight.

Sleeping on your side is also said to be able to help reduce back and neck pain.

This sleeping position helps the brain system to clean up garbage more effectively than sleeping on your back or on your stomach.

The brain's waste disposal system's ability to secrete toxins and harmful proteins is important to help keep you from neurodegenerative diseases, such as Alzheimer's, Parkinson's, and dementia. Well, so there are so many benefits, yes!

4. Sleep on Your Stomach with a Pillow Under the Belly

Sleeping on your stomach with a pillow under the abdomen is the recommended sleeping position during lumbago.

Generally, this kind of sleeping position is considered the most unhealthy. However, in fact, this kind of sleeping position is useful for relieving lumbago, you know!

When sleeping with a pillow under the abdomen, then the hips help to improve the alignment of the spine.

The National Sleep Foundation revealed that sleeping on your stomach with a pillow under the abdomen also prevents the lower back from sinking into a U-shape that pulls the spine out of alignment.

In addition, sleeping on your stomach can actually be beneficial for anyone suffering from a disc hernia or degenerative disc disease.

There are several tips so that Moms feel more comfortable when sleeping in this position, namely:

  • Sleep face down on the mattress.
  • Put a thin pillow under the abdomen and hips to lift the middle of the body.
  • Use a similar pillow to support the head. Moms can also position their heads to the right or left side.


5. Sleeping Position like a Fetus

Ever seen the position of the fetus while it was asleep in the womb?

Well, it turns out that this kind of sleeping position is good for you who are experiencing low back pain, you know. Why is that?

Sleeping on its side with your knees tucked into the chest reduces the bending of the spine and helps to open the joints.

Therefore, you can try this position as a sleeping position during lumbago.

The ways to stay comfortable in this position are:

  • Lie on your side to the right or left.
  • Use a soft and comfortable pillow to support the head and neck.
  • Bend the knees towards the chest until the back is in a relatively straight position.
  • Change the slope side in rotation to avoid pressure imbalance on one side.
That’s the information about sleeping position during lumbago you can try, stay healthy all!

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