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January 16, 2024
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Side sleeper back pain: What causes it and how to find relief
By Endy Admin
What’s the best sleeping position? If you ask us, the best sleeping position is the one in which you get high-quality, deep sleep. And while back-sleeping is often touted as the ideal sleep position, side-sleeping also has many advantages.Still… There is no sleep position that comes with an ache-free guarantee. Why? Because no matter what position you lay in, you’ll put pressure on different parts of your back and spine. And if you’re not adequately supported, you can wake the next day with those all-too-familiar aches and pains. This is why finding a mattress and pillow that supports you while you sleep is important.Let’s take a closer look at the causes of back pain in side sleepers and the best practices to prevent it!
What is side sleeping?
Let’s start with the basics: A lot of people get confused about sleeping positions. After all, most of us move around a lot when we’re sleeping. Generally, your sleep position is the one you prefer to be in when you fall asleep and that you’re likely to wake up sleeping in. A side sleeper generally prefers to lie on their side rather than on their back or stomach.If you’re a side sleeper, you’re not alone: Side sleeping is one of the most common sleep positions, and many people find it the most comfortable and conducive to a good night's sleep.When it comes to side sleeping, there are a few variations—the log and the fetal position. Some side sleepers may also adopt a combination of fetal and log positions.The fetal positionThe fetal position is a common variation of side sleeping. In this position, the sleeper curls their body into a ball, similar to how a fetus is positioned in the womb, hence the name "fetal position."In this position, you lie on your side with your knees drawn up toward your chest. Your head may be slightly bent forward, and the arms may be tucked in close to the body. This position is often considered cozy and comforting.Sleeping in the fetal position offers a few potential benefits. It can promote better spinal alignment by reducing the amount of stress on the back, particularly the lower back. This can be good for people with back pain or spinal issues. Some find the position comforting when experiencing abdominal pain or menstrual cramping. The fetal position may also help reduce snoring and symptoms of sleep apnea by keeping the airways open.The log positionThe other variation of side sleeping is the log position. This sleep position involves lying on your side with your arms and legs extended straight. The name implies it all!Sleeping in the log position offers some advantages. It promotes good spinal alignment, as the body maintains a straighter position, which can help alleviate or prevent back and neck pain. The log position also keeps the airways open and can be beneficial for those who snore or have mild sleep apnea, as it reduces the likelihood of the air passages becoming partially blocked during sleep.At the end of the day, listen to your body. If your sleep quality is good, your sleeping position shouldn’t be something you try to change. But it is always worth knowing how to optimize your sleep and protect yourself from morning aches and pains.
Benefits of side sleeping
High-quality sleep is always a good thing, no matter what the sleep position. Side sleeping in particular has some notable benefits!Side sleeping can alleviate snoringSleeping on your side can help alleviate snoring and sleep apnea by keeping the airways more open compared to back sleeping.This position may reduce acid reflux symptomsSide sleeping may also reduce acid reflux symptoms by allowing the head and upper body to be elevated slightly.Side sleeping can even promote spinal alignmentAdditionally, side sleeping can promote better spinal alignment, especially if a suitable pillow and mattress are used, which can help prevent or alleviate back and neck pain.The fetal position is often associated with a sense of securityThe fetal position is often associated with a sense of psychological comfort and security. This sleeping position gets its name from the way a fetus is curled up in the womb, and it can evoke feelings of safety, warmth, and protection. Psychologically, the fetal position may provide a sense of emotional reassurance and comfort to individuals who adopt this sleep posture.
5 reasons why side sleepers might experience back pain (and suggested solutions)
Despite the benefits of side-sleeping, aches, and pains may still arise from this sleeping position. Let’s look into possible causes of back pain in side sleepers and potential solutions.1. A sagging mattress is causing spinal misalignmentA mattress that is too soft or worn out can cause the body to sink into the bed, leading to an unnatural curvature of the spine. This can result in discomfort, pain, and spinal misalignment.Possible solution: Time for a mattress and pillow upgrade!It's important to find a comfortable and supportive mattress, along with an appropriate pillow that maintains proper spinal alignment, to ensure a relaxing sleep experience for side sleepers.A medium-firm mattress is best for promoting proper spinal alignment, supporting the natural curve of your neck and hips, and keeping your spine in a neutral position. This helps reduce strain on the back and minimizes pain.Pillows are important too! Select a pillow that keeps your head and neck in a neutral position, aligning with the natural curvature of your spine. A too-thin pillow or flat pillow will often aggravate neck and shoulder pain.2. You’re curled up too tight in the fetal positionWhen sleeping in the fetal position, it's important to ensure that the body is not curled up too tightly, as this can cause strain on the joints and lead to discomfort or stiffness upon waking up.Furthermore, sleeping exclusively in the fetal position may limit movement during the night, which can potentially restrict blood flow and lead to numbness or tingling in the limbs.Possible solution: Try to shake up your sleeping positionIt's advisable to alternate between different sleep positions throughout the night to avoid prolonged pressure on any specific area of the body.3. Your mattress isn’t providing adequate hip and shoulder supportSide sleepers may experience misalignment if their hips and shoulders are not properly supported. When lying on your side, these areas can experience pressure and strain if the mattress is too firm or lacks sufficient cushioning. Ideally, the mattress should contour to the body's curves and provide adequate support to keep the spine in alignment.Possible solution: Look for a more supportive mattressA mattress that effectively relieves pressure points can help reduce back pain. Look for materials that contour to your body's curves and distribute pressure evenly. Foam and hybrid mattresses are often good options for pressure relief.4. The log side-sleeping position is exacerbating joint painSome individuals may find the log position to be less comfortable due to its straighter alignment. It may not be suitable for those with existing joint issues or musculoskeletal pain that requires a more relaxed or flexed posture during sleep.Possible solution: Adopt a combination of fetal and log positionsGood news: You don’t have to change your sleeping position entirely, but allow the limbs to relax a little. Softening the joints will allow a more relaxed position that offers more comfort.5. You have pre-existing back pain not related to your sleep positionIt may seem obvious, but many things can cause back pain—from an over-exuberant workout to heavy lifting. It may even be as simple as reaching for something on a top shelf or turning your head sharply.It’s always possible that you may feel back pain more at night but the cause lies outside the bedroom.Possible solution: Varies depending on the cause and persistence of back painIf only we had a simple solution for all back pain. The general advice is to rest, stick to very gentle exercise, and do stretches. Warm baths, Epsom salts, heat pads, and over-the-counter balms might also offer relief. But if the pain persists, do see your healthcare provider.
Investing in a good mattress (and pillows!) is key
At Endy, we have two mattresses that are both supportive options for people with back pain.1. The Endy MattressA great option is the medium-firm Endy Mattress. It boasts optimal firmness and pressure-point relief. The Endy Mattress is supportive enough to keep your spine aligned yet soft enough to gently cradle your hips and shoulders for maximum relaxation. Plus, you can stay cool and comfortable all night long with Endy’s breathable open-cell foam layers. It’s designed to provide better airflow and comfort than traditional memory foam.2. The Endy Hybrid MattressThe Endy Hybrid Mattress combines the benefits of our acclaimed Endy Comfort foam with durable pocket coils (aka an innerspring mattress). The Canadian-made steel coils bring extra support to the areas that need it most, balanced by softer pressure relief from Endy Comfort Foam.You can rest assured: The Endy Hybrid Mattress and the Endy Mattress are both proudly made in Canada. Our latex-free mattresses are made of medium-firm foam and are locally made at facilities in Ontario and Quebec for quality you can trust.We also have two pillows to support your head and neck, no matter how you sleep:Best Bet: Our Memory Foam PillowEndy’s Memory Foam Pillow provides optimal cushioning for all sleep positions. By comfortably cradling your neck and supporting your head, your body will thank you each morning. Our quick-response, memory foam pillow is super breathable, allowing for a cooler sleep all night long.Better Yet: A Pillow Made Just For YouEndy’s Customizable Pillow is tailored just for you, and a perfect choice for all sleepers. With the combined breathability, comfort, and support needed for sound sleep, you’ll truly find everything you need in this pillow. The height and firmness of your pillow can be personalized for your unique sleeping needs.
Always listen to your body
Remember, everyone's body is unique, and what works for one person may not work for another. If you experience chronic pain or discomfort during sleep, it's advisable to consult with a healthcare professional or a sleep specialist for personalized guidance and recommendations. With any sleep position, it's important to listen to your body and find what feels most comfortable for you. While side sleeping offers potential benefits, individual preferences and comfort levels may vary. Experimenting with different sleep positions and finding the right support for your body can help ensure a restful and rejuvenating night's sleep.
