How To Relieve Lower Back Pain While Sleeping?

Sleep Environment

Choosing an appropriate mattress helps one sleep well every night, creating a refreshing feeling upon waking up. Good sleep is significant because it is the only time for the body to relax. Those with back pain must facilitate the healing process by getting quality sleep.

There is no one-size-fits-all mattress or bed for everyone, nor a specific mattress to improve our back. The mattress we choose depends on our preference. However, studies indicate using a medium-firm mattress for a noticeable improvement in sleep quality and a reduction in lower back pain.

It is best to replace a 5-year-old mattress with a new one. In fact, replace it if you find one that gives a better sleep experience. Research shows that those who switch to a new mattress from an old one experience improved sleep and reduced back pain.


choose suitable mattress and pillows to alleviate back pain

How to Select a Suitable Mattress and Pillows?

You will find a variety of mattress materials and styles; each has its perks. Consider these factors an alternative to pain relief cream when choosing a new mattress.

The support it offers: A firm mattress provides the spine additional support. However, some studies discovered benefits from using a medium-firm mattress. It is best to use one that bolsters the spine along the natural curves, keeping the spine in the same position.

Its compatibility with adjustable beds: If you have a bed you can adjust to different angles, we recommend a mattress that complements it because most are incompatible with adjustable beds.

Hard-mattress-related problems: Although firm mattresses are ideal for good sleep, one too hard can lead to pain in pressure points. Those who sleep on their sides may experience discomfort in their shoulders and hips, disrupting their sleep.

Pillow tops for extra softness: Using pillow tops can provide you with a comfortable layer over your mattress. Since they are available in various thicknesses and softness, they have different characteristics. Natural woolen pillow tops can cost more than regular ones but provide warmth and cooling in winter and summer, respectively.


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Sleep Positions

While there are no hard and fast rules for sleeping postures, good positions can significantly impact sleep quality. Here is a sleeping position guideline to help you.

  • Lying down on the back with a small pillow under your knees is the best sleeping posture. It helps unload spinal stress and provides support for the curvature of your lower back.
  • If you like to sleep on the sides, place a pillow between your knees. It helps lessen lower spine and hip stress.
  • Place a flat pillow beneath your stomach and hips if you prefer sleeping on your stomach. It minimizes lumbar spine stress.

how to adjust sleep position to alleviate lower back pain

How To Adjust Your Sleep Position To Alleviate Back Pain

Here are the recommended sleeping positions for people with different back problems.

Degenerative Disc Disease: Sleep on the stomach to relieve pressure on the disc space. Use firm mattresses and place a flat pillow under the hips and stomach.

Osteoarthritis: Open up the spine’s facet joints and relieve pressure by sleeping sideways with the knees curled up. You can also sleep in an adjustable bed or reclining chair to elevate the head and knees.

Herniated Lumbar Disc: If you have a foraminal herniated disc, sleep on the side in a fetal position. For those with paracentral disc herniation, lying on the stomach is better.

Bursitis: Do you have inflammation of the bursa over the hips? Use a mattress with thick padding to reduce hip pressure.

Spinal Stenosis: Sleep on the sides with curled knees to reduce pressure on the nerve root. Alternatively, you can sleep in an adjustable bed or reclining chair to keep the head and knees elevated.

Isthmic Spondylolisthesis: Sleep in a reclining position to relieve this pain. You may use pillows under the neck, back, and head to support the body.



We cannot prevent lower back pain resulting from structural problems or diseases in the spine. So, it is best to avoid injuries. We recommend maintaining a healthy body weight and exercising regularly to keep the muscles and joints strong.


FAQs On Lower Back Pain & Elyxr's Roll-ons

Is Elyxr Safe?

Those new here might ask, is Elyxr safe to use? Yes. It is completely safe to use, and anybody with joint or muscle pain can use it for quick relief. Avoid contact with the eyes and mucus membranes. Also, do not apply on irritated or wounded skin.

Is Elyxr Legit?

Are you wondering if Elyxr is legit? Yes. Our products are dermatologist tested and reviewed, and they are hypoallergenic.

How often can I use ELYXR Advanced Pain Relief?

You can use it 3 to 4 times daily. Stop use and consult with your doctor if symptoms persist for more than 7 days or return within a few days.

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