Back pain affects one in three people in the UK each year, according to Bupa. The most common type is lower back pain, or lumbago, although pain can be felt anywhere along the spine. Back pain usually clears up on its own within a few days, weeks, or months, depending on what has caused it and how severe it is. But the condition can be debilitating to live with, especially for those who have recurring episodes.
Pain in the back can be caused, and worsened, by having poor posture, so it’s important to ensure you stand and sit correctly in order to prevent further problems.
The same goes for when you sleep, as certain positions can make back pain worse.
Having back pain can also make it hard to get comfortable at night, resulting in difficulty falling asleep or having a restless night.
According to the National Sleep Association, people who suffer from chronic pain get an average of 42 fewer minutes of sleep a night than they need.
Only 37 per cent of people with back pain report good or very good sleep quality, compared to 65 per cent of people without pain.
The sleep expert also notes that lower back pain can lead to something called “microarousals”, which cause the body to transition into a lighter sleep stage and briefly awaken.
This can happen multiple times an hour throughout the night, severely compromising your sleep quality.
So what’s the best position to sleep in if you have back pain or want to prevent yourself from getting back pain?
According to the National Sleep Foundation, the best position to sleep in to avoid back problems is, in actual fact, on your back.
This is because laying on your back will support the curvature of your spine and prevent strain on the back.
The worst position, meanwhile, is sleeping on your stomach, as this doesn’t provide any support for the spine and can add stress to the neck.
“For back pain sufferers, the easiest way to improve your comfort, and therefore sleep, is to rethink how you lie in bed,” said the National Sleep Foundation.
“Try to avoid resting on your stomach, as this puts more strain on your spine. The best way to orient yourself? On your back.”
To make the position even more comfortable, the sleep expert recommends placing a pillow under your knees to take the pressure off the spine.
You could also place a small pillow or rolled up towel under the arch of your back.
The National Sleep Foundation also advises looking at your mattress. If your mattress is old and has lost some of its springiness, it will be less effective in keeping the spine aligned throughout the night.