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How to sleep better with lower back pain- tips from a Physical Therapist!

Trouble sleeping because of your back pain? In less than 3 minutes I show you how to sleep on either your stomach, side or back when you have back pain!

Most importantly you need to understand that there is no such thing as one perfect posture for sleeping! If someone says there is one way for all run away FAST! Our bodies are all different, with different bodies and medical histories so what may work for someone else may not work for you! That is why it is important to trial the different positions but with these helpful support tips!

1st you need a BUNCH OF PILLOWS!

SIDE SLEEPER:
BAD- Stacked shoulders increases pressure down into the bottom shoulder and back! Also curled up in a ball promotes tightness and restrictions!
TIP #1: Slide your bottom shoulder forwards so that you are weight bearing on your shoulder blade, and the weight is evenly distributed!
TIP #2: Pillow Choice. Smaller typically is all that is needed if you slid your bottom shoulder forwards as mentioned above! Otherwise increased torsion on your neck!
TIP #3: Place a pillow behind your back to prevent you from rotating.
TIP #4: Place 1-2 pillows between your knees LENGTHWISE so that both knees, ankles and feet are supported. *I prefer side sleeping!

BACK SLEEPER:
BAD- Legs straight and no support under knees.
TIP #1: Place 1-2 pillows under your knees to help offload the low back. *Self Check: Make sure no arch or space under your low back.
TIP #2: Place top pillow so that your shoulder blades are rested on the pillow. This helps to reduce tension pulling from above and neck issues. TIP #3: Place pillow under arms for even more support and better sleep!

STOMACH SLEEPER:
BAD-Pillow placement and no support under chest.
TIP #1: Place top pillow at an ANGLE so that you can
TIP #2: Lay your chest on top of the pillow with your head rested at the top, so that your head naturally falls forwards into flexion.
TIP #3: Bend one knee and keep the other straight, & place 1-2 pillows under your bent knee to help support your low back.

Check my instagram @reach.rehab for more rehab tips and programs to help keep you strong and healthy!

Disclaimer- this summary is for educational purposes only and is not physiotherapy or medical advice.