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How to Sleep with Back Pain [disc herniations, disc bulges, ankylosing spondylitis, and more]

Updated: Dec 15, 2022

image collage of how to sleep with back pain, 4 options how to sleep with back pain, disc herniations, ankylosing spondylitis, disc bulges

If you have back pain sleeping can be extremely difficult. Your spine or hips are misaligned and you can’t fall asleep because of the pain 😩 I’ve received a lot of messages from people all over the world talking about how they have such horrible back pain that they cant sleep or turn around in bed. So I wanted to provide a few options that have worked really well for me!

In addition to these, always make sure you have a supportive mattress and a good pillow! We used to have a Tempurpedic bed which I loved, and I also had a Tempurpedic pillow to give my neck and upper back the proper support. Although lately my neck has been acting up so I prefer sleeping without a pillow or with a VERY thin one, so see what feels best for you!

1. Supported reclined cobblers pose: for my cranky SI joint, this is heaven! My sacrum is well aligned, there is no pressure on either side! Just make sure you prop up your knees as necessary, you should feel very comfortable here - so whatever height works for you!

2. Pillow under knees: this is a great way to sleep or just relax if you have a tender low back! This position puts your lower spine in a more neutral position and removes any pressure. I lay like this when watching TV too! Or if I just need a work break I tend to prop my legs up on the couch and then lay down on the floor. Even just a few minutes gives me lots of relief!

3. Sleep on your side? Put a pillow between your knees. This helps even out your hips, spine, SI joints and usually feels really good for any kind of low back pain.

4. If you need more support to make sure your spine is in a neutral position - try a rolled up towel or blanket under your waist, and keep a pillow between your knees.

Also, if you tend to sleep on your belly, a pillow under your hips and/or your ankles can feel good.

I hope one of these work for you! Let me know if you try!


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