Mid-back pain is a common problem that affects millions of people worldwide. It is often caused by poor posture, muscle strain, injury, or degenerative conditions such as arthritis.

One of the most crucial aspects of managing mid-back pain is getting enough quality sleep. However, finding the right sleep position can be challenging. In this article, we explore two sleep positions that can help you get rid of mid-back pain.

Sleep Position 1: Sleeping on your side with a pillow between your knees

Sleeping on your side is one of the best sleeping positions for people with mid-back pain. It helps to reduce pressure on the spine, which can alleviate pain and discomfort.

However, sleeping on your side alone may not be sufficient to solve your mid-back pain, and that’s where a pillow between your knees comes in handy.

When you sleep with a pillow between your knees, it helps to keep your hips, pelvis, and spine in the correct alignment, which can significantly reduce mid-back pain. To get started with this sleep position, you’ll need a pillow.

Here’s how to do it:.

Start by lying on the side that is less painful.
Place a pillow between your knees.
Ensure that your knees are bent at a 90-degree angle.
Place another pillow under your head to keep it in a neutral position.

Sleep Position 2: Sleeping on your back with a pillow under your knees

Sleeping on your back is another excellent sleeping position that can help you get rid of mid-back pain. However, without proper support, sleeping on your back can cause your spine to arch and create more pain and discomfort.

That’s where a pillow under your knees comes in handy.

When you sleep on your back with a pillow under your knees, it helps to maintain the natural curvature of your spine. This position can also help to relieve pressure on your lower back, which can reduce mid-back pain. Here’s how to do it:.

Start by lying on your back.
Place a pillow under your knees.
Ensure that your knees are bent at a 90-degree angle.
Place a thin pillow under your head to keep it in a neutral position.

Conclusion

Getting quality sleep is essential for managing mid-back pain. The right sleep position can make a significant difference in reducing pain and discomfort. In this article, we explored two sleep positions that can help you get rid of mid-back pain.

These positions are sleeping on your side with a pillow between your knees and sleeping on your back with a pillow under your knees. Give them a try to see if they work for you.