Sleeping in the right position is crucial for alleviating lower back pain. Imagine your spine as a delicate structure needing proper alignment. When you sleep on your back, it helps maintain the spine’s natural curve. Adding a pillow under your knees can further reduce strain. Side sleepers, meanwhile, can benefit from a fetal position, with a pillow between their knees to keep the hips balanced. Sleeping on your back This position evenly distributes weight across the widest area of your body, minimizing pressure points and aligning the spine, neck, and head comfortably. Sleeping on Your Side Especially in a fetal position (with knees pulled up slightly towards the chest), can also be helpful Avoid Stomach Sleeping This position is generally not recommended for lower back pain. It can put a strain on your back and neck. Stretches for lower back pain to perform after getting up from bed Spinal Twist Lie on your back with your knees bent and feet flat on the bed. Keep your shoulders flat on the bed, gently roll both bent knees to one side, and hold for 15-30 seconds. Return to the starting position and repeat on the other side. This stretch can help relieve tension and improve spinal mobility. Pelvic Tilts Lie on your back with your knees bent and feet flat on the bed. Flatten your back against the bed by tightening your abdominal muscles and tilting your pelvis up slightly.
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Thursday, November 6, 2025