Side Sleeper? Here’s Why You Have Back Pain

Side sleeping is one of the most popular sleep positions. Research shows that 50% of men and 73% of women prefer to sleep on their sides. However, many side sleepers wake up in the morning with back pain, causing them to start the day on the wrong foot. 

If this situation sounds familiar, you aren’t alone. At Performance Therapy Institute, with offices in Nashville, Brentwood, and Nolensville, Tennessee, our experienced team often works with side sleepers who have back pain.

The good news is that you don’t necessarily have to change your sleep position. A few small changes can align your spine and help you rest comfortably throughout the night. Read on to learn why side sleeping can cause back pain and how to prevent it from becoming a persistent problem.

Why side sleeping can trigger back pain

Many people find side sleeping comfortable, and it isn’t inherently bad. However, problems can arise when your mattress and pillows don’t provide adequate support. 

Without the right setup, your hips and shoulders can sink or rise, causing spinal misalignment. In addition, lying on a surface that’s too soft or too firm can strain your muscles and increase the risk of aches and pains.

Some side sleepers don’t change position at night either, which can cause certain areas, like your shoulders or hips, to experience ongoing pressure. Together, these factors can lead to inflammation and ongoing discomfort that interferes with your daily routine.

Common mistakes that side sleepers make

Back pain from side sleeping happens for various reasons, but it’s often worsened by specific factors. Common causes of this type of back pain include:

• Using a pillow that’s too thin or thick, affecting neck alignment
• Sleeping without a pillow between your legs, which can throw your spine and hips out of alignment
• Sleeping on a mattress that’s too soft or too firm
• Curling into a fetal position, which places extra strain on your back

Some side sleepers experience back pain despite avoiding all of these factors. Working with a physical therapist can help you identify the source of your discomfort and make it easier to keep your symptoms from worsening.

How to fix back pain caused by side sleeping

If you’re tired of dealing with back pain, but don’t want to change your sleep position, these tips may help:

Make sure your pillow provides adequate support

Many people’s pillows leave a gap between their head and the mattress. This might not seem like a big deal, but over time, that gap can strain your neck and shoulder muscles, causing pain and inflammation.

Use a firm, high-loft pillow whenever possible. This design fills the space between your head and shoulders and helps keep your head aligned with your spine.

Place a pillow between your knees

This can take some getting used to, but it’s especially helpful for side sleepers.

Placing a pillow between your legs takes pressure off the muscles in your hips and thighs and keeps them in alignment with your spine. It also reduces the risk of nerve compression, which is another common cause of side sleeping-related back pain.

Invest in a new mattress

How old is your mattress? If it’s between the ages of 7 and 10, it’s time to consider making an upgrade. 

Spring, foam, and hybrid mattresses all wear down with daily use, causing your body to sink more into the bed. Over time, that sinking can throw your spine alignment out of whack and increase the risk of pain. If upgrading isn’t an option, a firm mattress topper can help hold your spine in the proper position.

Work with a physical therapist

Sometimes, sleep-related back pain is due to weak core or back muscles. A physical therapist can teach you exercises to build these muscles up. Targeted strength training several times a week can help support your spine, reduce muscle strain, and make it easier to maintain proper spinal alignment.

Tired of dealing with morning back pain?

If you’re tired of waking up with back pain, contact us today by calling our nearest office or booking an appointment online. After discussing your symptoms and learning more about your current sleep setup, we can make personalized recommendations to help you feel better.