The best sleeping positions for low back pain and sciatica. Simple tips and advice you can follow immediately for better sleep tonight! Led by a physical therapist to help you sleep through the night with less irritation on your back and nerves, get better rest, and wake up without pain.
=========================================
JARED’S LEG WEDGE PILLOW:
KNEE PILLOW FOR SIDE SLEEPERS:
=========================================
Check out the ALL-NEW updated version of this video!!
Your spine moves in three different motions – forward/back, side-to-side, and rotation. Despite all this mobility, however, it doesn’t like to spend long periods of time in the extreme end-ranges of these motions. If it does, the result is often pain.
When you sleep, your goal should be to maintain as neutral a spine position as possible. If your sleeping position puts you in any one of these angles or extremes, your back will certainly let you know about it. The result is often lower back pain and/or an increase in sciatic nerve symptoms.
The key to maintaining this proper position through the night is having good support. A quality mattress is the best way to achieve that, but it can be assisted as well with the right pillows in the right places.
My goal with this video is to show you some simple ways that you can make your preferred sleeping position more comfortable and hold your spine in better alignment through the night. The result is experiencing better sleep with less discomfort throughout the night and less pain when you wake up in the morning!
I’ll discuss each of the three sleeping positions – stomach, side, and back; and give you some effective tips on how you can maintain better positioning for your back and hips.
These methods are not only effective for lower back pain, but for sciatic nerve pain as well.
0:00 Introduction
1:14 What is the Best Position To Sleep In?
2:46 How To Sleep On Your Stomach With Back Pain
4:22 How To Sleep On Your Side With Back Pain
6:00 How To Sleep On Your Back With Back Pain
Did you find this information useful? Be sure to LIKE the video with a “THUMBS UP” and “SUBSCRIBE” to the Tone and Tighten channel so you never miss a new video when I put one out!
===============================================
➡️ Interested in more great videos to help you sleep better at night? Check these out…
✅ THE BEST SLEEPING POSITIONS WITH BACK AND NECK PAIN:
✅ HOME EXERCISES TO FIX SCIATIC NERVE PAIN:
✅ [PART ONE] – STRETCHES AND MOBILIZATIONS FOR SCIATIC PAIN RELIEF:
✅ FIX DEEP GLUTE PAIN AND SCIATICA:
✅ SLEEP BETTER WITH SCIATICA:
=========================================
Big thanks as usual , I’m learning a lot from your channel.stay Blessed mate 👍
You’re very welcome, Duncan Gatuna! I hope the things I share continue to help you! Thanks for commenting.
Great advice, appreciate you sharing this insight, I am a side sleeper and have been sleeping with pillow between knees and smaller pillow under side and surprisingly comfortable so I slept much better, as I normally wake several times through the night, I also was less stiff and achey in the morning when I get up. Good advice 👍🏽
Sounds like you’ve got it dialed in, Murray! I’m glad to hear you’re sleeping better and can endorse these methods. 😂 Thanks for commenting!
Hey Tone
Thank you so much for making this video I’ve been having some problems with my back for many years Sleeping with the pillows really helped me with my back when I woke up in the morning I don’t have that much pain😭
Great news! You are welcome and thanks for sharing!
Thank you sir. Straightforward delivery, practical advice, very helpful.
You are welcome, Balboa! I am glad you found this helpful and thank you for commenting!
Brother, you’ve got a real easy to understand way of explaining things… thank you… in my head I’m also saying I couldn’t ever sleep like your suggesting because I also toss and turn too much at night, mostly readjusting for the pain I feel in different places… lower back, hips, shoulders, ankles, sciatica, etc… I’m gonna try several of your suggestions, thank you!! Many blessings your way!
Thanks so much, Juan! I hope you find these tips helpful!
I don’t know how to thank you enough for this video, these tricks have made my life so much better! Thank you very much Tone and tighten!
You are so welcome! It is my pleasure and I am so glad you found these helpful!
As a lifelong stomach sleeper, I just intuitively learned to put a pretty flat pillow on one side of my pelvis while having my forearm and hand tucked underneath the other side of my pelvis for support. It puts my spine in a more neutral position and works like a charm! . . . And I put a dark piece of clothing over my eyes to keep the bogie-man away. 😂
Thanks for sharing!
I’m a side sleeper, been sleeping hugging bolster with one leg straight and the other up/bended around 90°. Questions :
1. is this an ok position ? Just realized being in this position, most of the time I’m kinda like twist the spine
2. On the side tips you shared, doesn’t seem theres any support for your arm thats not laying on the bed, would that be ok ?
Please advise, thanks
My right hip and hip flexor are so tight that I can barely flatten my right thigh while my right ankle is on my right knee when stretching. I think I’ve also overdone my exercise lately with quick burpees and other jarring movements. Finally, I have a bad habit of sleeping on my back but pulling my right ankle up while my right knee extends out (sort of like a half butterfly stretch but lying down.) I’m sure that’s messed up my right hip as well. I have had a bulging disc for 25 years. I’m in extreme lower right disc pain now with sciatica nerve pain. I’ve been lying flat several times a day on my stomach and slowly raising my torso up to try to help. Do you have any links to videos of yours that may help?
Sleeping on your side is the best, as mentioned. Sleeping on your right side is even better (less pressure on the heart, it’s a hadith).
Amazing as soon as i tried the side sleep version i felt all this muscle strain tension in my left lower back just release.
Wonderful to hear! I hope you continue to feel better and thanks for commenting.
So glad I came across this vid… my back had been killing me for a few weeks to the point where I couldn’t bend and felt like I had nerve damage or a slipped disc or something, but since giving these changes a try, it’s helped improve my back within in a few days! Still going to do physio though, but things a looking good!
woke up with back pain and so sometimes my neck has pain. Going to try this!
update: sleeping on it right now and my back/body feels 10x better😭i wish i would’ve been did this
Great news! I am so glad this helped and thanks for sharing!
I was having a lot of lower pack pain so I started using that triangle pillow under my legs while I sleep in my back it’s the only way I can sleep I have problems sleeping on my side because I had a rotator cuff surgery and even when I don’t sleep on that side my arm and hand tend to num and feel tingly . Great video Thanks
Well I try that with pillow last night felt comfatable but when got up had pain in my knees
This was very helpful, thank you!
You are very welcome!
@7hilty u really thought u did sum😭
well the person deleted their comments who I responded to, and what do you mean, “you thought you did sum?” was I talking to you? you don’t even have a clue what we were talking about but God bless and gn.
God bless.
@adaywithaleks yea because it’s not proven. If your stomach stopped working that would be serious. No such thing has ever happened to me.
Thank you so much. I sleep on my side and I tried what you suggested and I have way less pain in the morning
You are welcome, Britt! So happy to hear that!
This helped me a lot,Thank you so much for this amazing video 👏👏🙏🙏
You’re welcome 😊
im laying down right now trying to sleep and i’ve been having back pain for a while, i tried the sleeping side-ways and i can already feel the relief, thank you 🙂 i really needed these sense i work retail
You are welcome! So glad this was helpful!
My friend. this is exactly how I also sleep!!! How did you get on, just curious? I was doing well for a week after watching this but sneezed today in the car and totally ruined my back again. nerves pinching, groin and hips are sore also deep inhales hurt. I feel for all commenting in pain looking for a solution. Best luck to you mate and everyone with a 15/10 sore back 😢
@Monika Lenander sleeping with food in your stomach is not wise, sleeping on your left side puts more pressure on the heart
Goodness! I’m so happy I found your channel again, I have awful back pain , and I have followed your advice and it works! I’m even more happy that you made this particular one here is because I wanted to know how come I don’t feel all this pain when I sleep? Is there a way I should get out of bed? And also what stretches are good for sciatica and numbness? And also is Weight Also a factor when dealing with sciatica?
Thanks so much for these tips😬 I’m awake at 12:30 in Sciatica Hell. Thanks again Sir🙏
You are welcome! I hope they help!
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me. https://accounts.binance.com/ph/register?ref=IJFGOAID
Обращение в https://seo-best1.ru для поисковой оптимизации моего сайта, когда обнаружил падение трафика. Результаты не заставили себя ждать: профессиональный подход, отзывчивые специалисты и видимый улучшение ранжирования. Рекомендую!
Купил металлическую дверь недавно – качество на высоте и повышенная безопасность для моего дома. Установка заняла совсем немного времени, а уровень шумоизоляции оказался гораздо выше, чем я предполагал. Внешний вид двери гармонично вписался в фасад здания. Советую к покупке!.