Cushions For Back Pain

30.06.2023 Chukwudi Eze 0 Comments

Contents

1 Do cushions help with lower back pain?
- - 1.0.1 How should I sit on my couch with lower back pain?
2 How can I sit comfortably on my couch with lower back pain?
3 Are lumbar support cushions worth it?
- 3.1 What is the most comfortable position for lower back pain?
- 3.2 How can I improve my back pain while sitting?
4 Is a firm couch better for your back?
5 Is my couch causing my back pain?

Do cushions help with lower back pain?

The ComfiLife Gel Enhanced Seat Cushion relieves pressure on the tailbone We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more, Verywell / Sabrina Jiang Seat cushions can help alleviate pressure off your tailbone and alleviate back pain.

They can also “help maintain healthy curve in your lower spine,” provide more support, and “encourage an improved upright sitting posture,” according to Preston Brown, DPT, owner of Prestige Therapy and Wellness, LLC. When looking for a seat cushion for lower back pain, Brian A. Cole, MD, an orthopedic surgery specialist at Englewood Spine Associates in Englewood, New Jersey, recommends looking for microwavable or freezer-friendly lumbar inserts, expandable straps, and adjustable buckets.

These features can make for a more comfortable sitting position. We researched dozens of seat cushions and evaluated them for material, price, added features, and breathability. Each of the seat cushions chosen in this article was determined to be the best of these factors. Amazon Pros

Memory foam Cooling gel layer Relieves pressure on tailbone

Cons

No size or firmness variability

We chose the ComfiLife cushion as our top pick because it is made of memory foam, and the cushion is topped with cooling gel that will keep you comfortable temperature-wise. It’s also specifically designed to relieve pressure on the coccyx, One of the best parts about this cushion is that it can be used anywhere—at your office, in your car, or at home. Amazon Pros

Insert for heating or cooling Adjustable straps and buckles Travel-friendly

Cons

No size or firmness variability May be too hard for some users

Not only is this option cost-effective, but it also comes with a removable gel insert that can be popped into the freezer and frozen or put into the microwave for a heat-infused boost. To Dr. Cole’s recommendations, it comes with adjustable straps and buckles that will ensure it stays exactly where you choose on the chair and in regard to your back placement.

How should I sit on my couch with lower back pain?

How to sit on a sofa with good posture – Sitting on a sofa with good posture is quite simple — you just need to check the alignment of your body and keep your legs in the right position.1. Check body alignment It might be tempting to curl up on the sofa in a way that makes you comfy, but you should be mindful of the position you’re sitting in.

Start by standing in front of your sofa and push your bottom towards the edge of the backrest.
Once you’re in a sitting position, make sure your back is upright rather than hunched over.
Lean back on the backrest with relaxed shoulders and don’t keep your neck in an uncomfortable position.
If you plan on sitting on your sofa for a long time, consider putting something behind your back for support, like a rolled-up towel or small pillow.

Avoid leaving the couch cushions spread over the area you’re sitting in, as this can encourage you to sit in an awkward position.2. Keep your knees and hips at a good angle You should also maintain a good posture in your lower body. You might not be supported enough if your feet are crossed and not flat on the ground.

How can I sit comfortably on my couch with lower back pain?

How Should You Sit on a Sofa to Prevent Back Pain? – The ideal seating position for your posture is with your feet flat on the floor and your back fully supported by the sofa or some cushions. In this position, the body is in perfect alignment with your head in line with your shoulders and spine and your hips level to your knees.

However, while this position is the best, it can still cause you back problems if you stay there for a long time. This is because your body is designed to move. It shouldn’t be sat in one position for hours on end. So, make sure you get up and walk around every now and then.even if it’s just to go to the fridge to get some snacks for a movie! Firmer sofas also tend to be better for your posture than sofas that you sink into.

Our Swyft sofas manage to strike the perfect balance between firmness and cushiness as they’re made with dual-layered foam and polyester fibre to provide a fuller, softer look and feel with high-quality outer fabrics such as velvet and linen so you don’t have to compromise.

Are lumbar support cushions worth it?

Working from home can lead to back pains. Gluing to a chair for hours and worsening your sleeping pattern leave a large impact on the body posture, leading to back pain. And the lumbar region, the lower area of the back, is more prone to it. To solve this problem, a special style of pillow is available in the market, which is capable of eliminating back pain and improving body posture- Lumbar Pillow.

Lumbar Pillows provide appropriate support to the body by fitting between your lower back and the surface supporting it. It could be used while sitting on the bed, sofa, and even office chair. Its small and portable design makes it the best addition to make in your home or office gear. However, many people still wonder why to invest in Lumbar Pillows.

Below you can discover how lumbar pillows work, their benefits, and how to use and select one. What are Lumbar Pillows? Lumbar Pillows, also known as support pillows, are a portable and small product made up of memory foam or fiber that helps in providing maximum support to the spine, improves posture, relieves pressure, and solves most musculoskeletal conditions.

Its pressure mapping nature effectively distributes body weight and adapts to the natural curvature of the body. Furthermore, Lumbar Pillows are also recommended by doctors to people with back problems, which give them another name, i.e., Orthopedic Pillows. These are breathable, which maintains airflow, prospers microclimate inside the cushion, and dissipates heat.

Nowadays, you can find them with elastic and adjustable straps so that you can attach them to your seat. These pillows are absolutely hygienic, non-allergenic, and odor resistant and are mostly available with a soft velvet cover that is washable and can easily be cleaned whenever you want.

How do Lumbar Pillows Work? If your daily routine asks you to sit in the same position for several hours, then you are unknowingly harming your posture and spine.
And you require Lumbar Pillows to get proper support.
These are appropriate for office workers, drivers, or anyone who has back issues.
In short, these pillows are the immediate and effective remedy for everyone or anyone who is fed up with these issues.

Additionally, these will improve the posture and promote a comfortable sitting. They can be used at any time and undoubtedly are valuable gears for everyone. Benefits of Lumbar Pillows: 1. Aligns the Spine: The spine supports the entire body, allowing it to stay in shape.

It protects the spinal cord and allows you to walk or stand. In short, when the spine is not in good shape, a lot can go wrong with your body. Lumbar Pillows offer support to the spine by alleviating the pressure from it and supporting body weight. These are made up of firm memory foam or fiber material, which supports the spine and doesn’t let it bend out.

Additionally, these mould into the shape of your lower back and release pressure knots.2. Improves Posture: Your posture speaks a lot about your health and personality; therefore, it should be straight. And to define a good posture, your muscles should be tension-free and bones should be aligned well.

Sitting upright is not easy, which is the biggest reason why our body does not remain in the right shape. But with Lumbar Pillows, it is easy. It breaks bad posture habits by giving support to your lower back. It places at the lower back curvature, making it uplifted. It also releases strain from the body and unknots tension in your muscles.3.

Offers Back Support: Spending hours sitting or sleeping in the same position could lead to back pain. But if you offer appropriate support to your back, the back pain issues will decrease. Lumbar Pillows are designed to offer back support when you have to stay in the same position for long hours.

It distributes your weight and relaxes the muscles.
When used regularly, it can reverse prior damage.4.
Stimulates Blood Circulation: Sitting or lying down in the same position can also affect your body’s blood circulation by tightening up your muscles.
It is normal, and you can get rid of the stiffness by exercising.

But many times, when you don’t get time to exercise, this problem can increase. So, you can take the help of Lumbar Pillows here. Using Lumbar Pillows can distribute your body weight evenly and improve blood circulation. It can even offer relief from muscle cramps.

Other benefits of Lumbar Pillows are that they are affordable and portable, facilitate better sleep, and improve productivity. You can find them in different materials, durability, sizes, comfort, type of support, and adjustable straps, which make the selection process easier. What are the best Lumbar Pillows to select from? The best Lumbar Pillows depend on your requirement.

Below are three options to choose from: 1. MEMORY FOAM LUMBAR/CERVICAL CUSHION : This Lumbar pillow supports the lower body and neck areas and relieves extra pressure. It is designed using a temperature-sensitive visco elastic form, which contours the body by transferring the extra body heat.

This pillow is available with adjustable 2-way straps that hold it securely to your car or chair.2.
WHEELCHAIR LUMBAR CUSHION : This Lumbar pillow is not just designed to be used on a wheelchair but will work wonderfully on a car or office chair.
The form used in it offers proper body contouring and supports and relieves pressure on the lower back.

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It is available with adjustable straps to hold it securely in place.3. MOLDED LUMBAR CUSHION : This Lumbar Pillow is made using polyurethane foam that molds to the curve of your spine and sides of the back. It offers the best support to the lumbar and sacral region and improves posture when sitting in a chair or car.

It is available with removable, washable covers, which promotes hygiene and easy cleaning. Final Words: Lumbar Pillows are equally helpful for anyone with back pain or who spends hours sitting or lying in the same position. These are worth investing in because they correct posture, protect the spine, and align muscles and ligaments.

Additionally, they improve health and promote better sleep. Depending on the requirements, you can select the best pillow type for yourself. We hope this article helps you understand more about Lumbar Pillows and how they work.

What is the most comfortable position for lower back pain?

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process, Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence?
Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Lower back pain is often related to your sleeping position. Changing how you sleep so that your spine is aligned can help. In addition, having the right mattress and pillow can also help relieve the pain.

Do you deal with lower back pain ? You’re not alone.
The Global Burden of Disease study named lower back pain the leading cause of disability across the globe.
What’s even more interesting is that most back pain isn’t caused by serious medical conditions, like cancer or arthritis,
Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.

Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better night’s rest. If lying flat on your back feels uncomfortable, try shifting over to your side:

Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
Place a pillow between your knees.
If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.

Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues like muscle imbalance and even scoliosis, How does this position help? Sleeping on your side alone won’t make you feel better.

Lay on your back and then roll over gently onto your side.
Tuck your knees toward your chest and gently curl your torso toward your knees.
Remember to switch sides from time to time to prevent any imbalances.

How does this position help? Your discs are soft cushions between the vertebrae in your spine. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. Curling your torso into a fetal position opens the space between vertebrae.

Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back.
Depending on how this position feels, you may or may not choose to use a pillow under your head.

How does this position help? People who have degenerative disc disease may benefit most from stomach sleeping with a pillow. It can relieve any stress that is placed on the space between your discs. For some people, sleeping on their back may be the best position to relieve back pain:

Lay flat on your back.
Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works to keep that curve in your lower back.
You may also place a small, rolled up towel under the small of your back for added support.

How does this position help? When you sleep on your back, your weight is evenly distributed and spread across the widest area of your body. As a result, you place less strain on your pressure points, You’re also able to get better alignment of your spine and your internal organs.

Do you feel most comfortable snoozing in a recliner? Although sleeping in a chair may not be the best choice for back pain, this position can be beneficial if you have isthmic spondylolisthesis, Consider investing in an adjustable bed so you can sleep this way with the best alignment and support. How does this position help? Isthmic spondylolisthesis is a condition where a vertebra slips over the one below it.

Reclining may be beneficial for your back because it creates an angle between your thighs and trunk. This angle helps to reduce the pressure on your spine. No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation.

Focus specifically on aligning your ears, shoulders, and hips. You may notice gaps between your body and the bed that strain your muscles and spine. You can reduce this stress by using pillows to fill the gaps. Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well.

Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over. Your pillow should cradle your head and neck and help to support the upper portion of your spine.

If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position. Whatever you do, don’t place your pillow under your shoulders. For back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck.

Memory foam is a good material that molds specifically to your own neck. A water pillow is another option that gives firm, all-over support. For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. In fact, you may try sleeping on your side while holding a body pillow,

The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body.
For side sleepers: You may want to look for a firm pillow,
Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder.
And don’t forget to place a firm pillow between your knees.

You may even substitute a rolled towel. While you’re at it, remember to change your pillow every 18 months or so. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites. Shop all Healthline-approved pillows for back pain in our sleep shop.

Your mattress matters too. Doctors used to recommend very firm orthopedic mattresses to people with lower back pain. But don’t go out and buy one just yet. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep. That said, a mattress that’s too soft won’t help very much with alignment.

If you have the funds to buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. You may also improve the innerspring mattress you already own by adding a memory foam mattress topper, It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing.

Some companies let you test out a mattress over a set period of time and then return it if it’s not for you.
Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress.
You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain.

Shop all Healthline-approved mattresses for back pain in our sleep shop. Here are some other ideas for how you can get better rest at night and reduce your back pain: Put yourself on a sleep schedule. It may be hard to resist sleeping in if you toss and turn all night.

Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. Aim to get around eight hours of sleep per night. Having trouble with a sleep schedule? Try following a nightly routine. Start this routine about 30 to 60 minutes before your set bedtime. Choose two soothing activities that help put your mind into a relaxing space.

Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting. Skip caffeinated drinks like coffee and other stimulants. If you just have to drink a cup, finish your last one before noon. Save hard exercise for the morning or early afternoon hours.

Doing anything too rigorous before bed may raise your adrenaline levels and even your body temperature. These two factors make it even harder to sleep. If you don’t already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area. For pain relief Use an ice or a cold gel pack before hopping into bed.

It may help reduce inflammation in your back and relieve pain. Apply the cold pack to your back for 15 to 20 minutes before sleep.

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How can I improve my back pain while sitting?

Preventing Neck and Back Pain When Sitting – Here are some important guidelines to help make sure your work area is as comfortable as possible and causes the least amount of stress to your spine to avoid neck and lower back pain from sitting :

Elbow measure Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine, Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, move your chair either up or down. Thigh measure Check that you can easily slide your fingers under your thigh at the leading edge of the chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If there is more than a finger width between your thigh and the chair, you need to raise the desk/work surface so that you can raise your chair. Calf measure With your buttocks against the chair back, try to pass your clenched fist between the back of your calf and the front of your chair, If you can’t do that easily, the chair is too deep. You will need to adjust the backrest forward, insert a lumbar support or get a new chair. Lower-back support Your buttocks should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward as you tire. This support is essential to minimize the load (strain) on your back. Never slump or slouch in your chair, as this places extra stress on your spine and lumbar discs. Eye level Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen, If your computer screen is higher or lower than your gaze, you need to either raise or lower it. If you wear bifocal glasses, you should adjust the computer screen so that you do not have to tilt your neck back to read the screen, or else wear full lens glasses adjusted for near vision. Armrest Adjust the armrest of your chair so that it just slightly lifts your arms at the shoulders, Use of an armrest allows you to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair. While this article is about traditional chairs, some people prefer more active chairs, such as a Swedish kneeling chair or a Swiss exercise ball. Traditional chairs are designed to provide complete support, but a kneeling chair promotes good posture without a back support, and an exercise ball helps develop your abdominal and back muscles while you sit. It is advisable to first talk with your doctor prior to using one of these types of chairs if you have an injured back or other health problems. Finally, no matter how comfortable you are at your desk, prolonged, static posture is not good for your back, Try to remember to stand, stretch and walk at least a minute or two every half hour, Moving about and stretching on a regular basis throughout the day will help keep your joints, ligaments, muscles, and tendons loose, which in turn will help you feel more comfortable, more relaxed, and more productive.

Is a firm couch better for your back?

Bob’s Discount Furniture Dream Modular Sofa –

Price: $$$ Type of couch: five-person and sectional options available Pro: can be customized into L or U shape to fit any size family Con: may be too soft and too low to the ground for older adults

A dupe of the Restoration Hardware Cloud sofa (which starts at more than $5,500), this couch is beloved by reviewers who call it “the comfiest couch I’ve ever owned.” A great option for families, this couch contains a memory foam core and allows everyone to snuggle up comfortably for movie night.

Two-person. Also known as a loveseat, this type of couch typically has a 50- to 58-inch seating width (not including the arms). Three-person, This typically has a 78-inch seating width (not including arms). Four-person. This couch typically has a 90-inch seating width (not including sofa arms). Five-person. This typically has a 108-inch seating width (not including couch arms). Sectional: These couches vary in size. They typically seat three or more people and come in two main shapes: L and U. Some can be configured to suit your space, while others are fixed (with the L shape right- or left-facing). Recliner. These couches vary in size and have the functionality to tilt backward (and move your legs outward and upward), allowing you to adjust your position.

As you start evaluating couches for good back health and posture, it’s important to understand how your sofa can impact your back, spine, and neck. While the couch you choose matters, how you position yourself on your couch is also crucial for optimal orthopedic health.

According to board certified orthopedic spine and neck surgeon Dr.
Rahul Shah, you want to avoid a couch that causes you to lean forward, placing pressure on your lower back when you sit.
When sitting, keep your head centered over the pelvis,” Shah advises.
You want to make sure you’re not fatiguing your muscles by straining to keep your head in line with the pelvis.

The further out of line the head is, the more the muscles will work to keep the head steady.” The most comfortable couch might not be the best one for your body to maintain optimal back health, warns board certified orthopedic surgeon Dr. Brian A. Cole of Englewood Spine Associates,

What constitutes a comfortable couch is generally the softness and the pliability of the fabric and the padding.
However, there is a trade-off in terms of support of the neck and low back,” he says.
Cole explains the spine has a sequence of curves, with one curve leading into the next.
It’s important to maintain the balance of these curves by supporting the spine.

“While you may think that a chair is comfortable as you sink into it, the reality is that you’re no longer supporting the curves of your spine, leading to abnormal forces on the soft tissues,” he adds. “This results in back pain over a period of time.” When it comes to choosing the right couch for your back health, there are four key things to look for:

Optimal seat height. According to Shah, the optimal couch height for your body should allow you to keep your legs and knees at a 90-degree angle to your pelvis with your feet flat on the ground. You can measure this by sitting down in a chair in front of a mirror and measuring the right height for you. (Cole also notes that older adults should be mindful of not picking a couch that’s too low to the ground, which could be difficult to rise from.) Comfortable seat back. Make sure the back of the couch is not too high. Shah says that when the head cranes too far forward when sitting, it can lead to significant back and neck pain. Your head should sit in line with your spine as much as possible, even if you’re leaning back. Adequate lumbar support. When sitting, you should maintain the natural curvature of your low back. Couches with built-in lumbar support or pillows you can use for support will help you preserve that spinal balance, according to Cole. Supportive fill. You need to be able to comfortably and easily get up from your couch. Couches that are too soft will cause you to strain when you need to rise, which can hurt your back. However, because everyone’s body size and strength is different, there really is no “ideal fill” for everyone. If possible, Shah recommends sitting on various types of cushions to help you see how your body responds to each.

Is my couch causing my back pain?

What is the problem with soft sofas? – There’s nothing better than sinking into a cosy sofa at the end of the day, right? But have you ever stopped to think about what it could be doing to your health? If you’ve got backache after lying on your sofa it’s because the soft upholstery encourages you to lounge, leaving your spine in a ‘C’ shape.

This can add an excessive amount of pressure on the vertebrae and overstretch the discs, ligaments and muscles that support it, which can eventually lead to chronic backache. When you take into account the amount of time most of us spend sitting down, this can only spell bad news for our health. According to the NHS, on average, adults in the UK spend in excess of seven hours a day doing sedentary activities.

As we get older, this can increase to as much as 10 hours a day. Meanwhile, it is estimated that around eight out of ten British people suffer from bouts of back pain at least once in their life.

Why is lower back pain worse when sitting?

Mechanical lower back pain – Because it represents 97% of cases, mechanical low back pain deserves to be discussed first. To determine the factors that bring out the pain, the doctor will consider the following causes of mechanical low back pain:

Muscle strain. Spondylolisthesis (slippage of one vertebral body on the next). Herniated disc (the discs, or pads, that act as shock absorbers between the vertebrae can bulge into the space containing the spinal cord or a nerve root and cause pain). Osteoarthritis (a common form of arthritis in which the cartilage that cushions the joints breaks down and bony spurs form in the joint, causing pain and swelling). Spinal stenosis (caused by a narrowing of the bony canal and predisposes some people to pain related to pressure on the spinal nerves or the spinal cord itself).

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Low back pain that gets worse with sitting may indicate a herniated lumbar disc (one of the discs in the lower part of the back). This is because certain positions of the body can change the amount of pressure that an out-of-place disc can press on a nerve.

Can sitting in a soft chair cause lower back pain?

The problem with soft chairs – When you sit in a soft chair the seat usually sinks in and causes the same effect as when you’re slouching in a chair. It is nearly impossible to sit in a good position on a very soft surface. Over time this will cause the ligaments and muscles will stretch to a point where they can hurt and if you have any discs that’s a little bit worn they will also start to moan.

What is the most comfortable position for lower back pain?

Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence?
Assess the brand: Does it operate with integrity and adhere to industry best practices?

Do you deal with lower back pain ? You’re not alone. The Global Burden of Disease study named lower back pain the leading cause of disability across the globe. What’s even more interesting is that most back pain isn’t caused by serious medical conditions, like cancer or arthritis, Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.

Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
Place a pillow between your knees.
If there’s a gap between your waist and the mattress, consider using a small pillow there for added support.

Lay on your back and then roll over gently onto your side.
Tuck your knees toward your chest and gently curl your torso toward your knees.
Remember to switch sides from time to time to prevent any imbalances.

Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back.
Depending on how this position feels, you may or may not choose to use a pillow under your head.

Lay flat on your back.
Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works to keep that curve in your lower back.
You may also place a small, rolled up towel under the small of your back for added support.

Do you feel most comfortable snoozing in a recliner? Although sleeping in a chair may not be the best choice for back pain, this position can be beneficial if you have isthmic spondylolisthesis, Consider investing in an adjustable bed so you can sleep this way with the best alignment and support. How does this position help? Isthmic spondylolisthesis is a condition where a vertebra slips over the one below it.

Focus specifically on aligning your ears, shoulders, and hips.
You may notice gaps between your body and the bed that strain your muscles and spine.
You can reduce this stress by using pillows to fill the gaps.
Be careful while turning in bed.
You can get out of alignment during twisting and turning motions as well.

If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position. Whatever you do, don’t place your pillow under your shoulders. For back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck.

The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body. For side sleepers: You may want to look for a firm pillow, Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder. And don’t forget to place a firm pillow between your knees.

Your mattress matters too. Doctors used to recommend very firm orthopedic mattresses to people with lower back pain. But don’t go out and buy one just yet. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep. That said, a mattress that’s too soft won’t help very much with alignment.

Some companies let you test out a mattress over a set period of time and then return it if it’s not for you. Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain.

Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern.
Aim to get around eight hours of sleep per night.
Having trouble with a sleep schedule? Try following a nightly routine.
Start this routine about 30 to 60 minutes before your set bedtime.
Choose two soothing activities that help put your mind into a relaxing space.

Doing anything too rigorous before bed may raise your adrenaline levels and even your body temperature. These two factors make it even harder to sleep. If you don’t already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area. For pain relief Use an ice or a cold gel pack before hopping into bed.

It may help reduce inflammation in your back and relieve pain. Apply the cold pack to your back for 15 to 20 minutes before sleep.

Chukwudi Eze