Middle back pain can be exhausting and hinder your daily activities. It can get worse when you’re trying to sleep, and the wrong sleep position can even make things more unbearable.

Research shows that over 80% of people suffer from back pain at some point in their lives, and improper sleep positions could worsen an existing condition. In this article, we’ll explore the four best sleep positions to ease middle back pain so that you can get a good night’s rest.

1. Sleep on Your Back

Sleeping on your back is widely hailed as the best position for reducing middle back pain. The human spine is designed to rest in a neutral position, and sleeping on your back helps to keep it in alignment.

Proper alignment can help reduce pressure on your back muscles, thus minimizing pain. However, when sleeping on your back, it’s crucial to get the right support throughout your entire body. You can achieve this by using a mattress that provides ample support to your back and neck.

2. Sleep on Your Side

If you’re a side sleeper, there’s good news for you. Sleeping on your side can also help to ease middle back pain. When you sleep on your side, your spine stays naturally aligned, and your body weight is distributed evenly.

However, ensure that you’re sleeping on the correct side. Sleeping on your left side can help to alleviate acid reflux while sleeping on your right side can lead to heartburn. You can also place a pillow between your knees to further aid alignment and reduce pressure on your back muscles.

3. Sleep in Fetal Position

The fetal position is another great position to ease middle back pain. This position entails sleeping on your side, with your knees bent, and your legs pulled up towards your chest.

The fetal position helps to reduce pressure on your spine, and it can help to alleviate any muscle tension around your back. However, if you’re prone to joint pain, especially in the knees or hips, this position could worsen the pain. Therefore, ensure that you’re comfortable enough in the fetal position before falling asleep.

4. Sleep on Your Stomach (with a Pillow)

As a last resort, you can try sleeping on your stomach. This position may not be ideal, but it can help to relieve middle back pain in some people.

However, it’s important to note that sleeping on your stomach can put stress on your neck and spine, leading to pain. Therefore, it’s recommended that you use a pillow to prop up your hips, thus reducing the stress on your neck and back. An additional pillow under your head can also help to support your neck.

Conclusion

Middle back pain can be a nightmare to deal with, but the right sleep position can provide relief.

The best positions for reducing middle back pain are sleeping on your back, sleeping on your side, the fetal position, and sleeping on your stomach (with a pillow). However, it’s essential to seek professional help if your pain persists or worsens. Furthermore, consult with a healthcare provider to determine if your pillow or mattress is contributing to your pain.