Are you suffering from back pain? According to research, most people suffer from back pain because of incorrect sleeping or sitting postures rather than any serious medical issues. In addition to incorrect posture, you can also suffer from lower back pain if you use the wrong bedding or pillows. In this article, we discuss what are the best sleeping positions to relieve back pain, the best sitting posture for lower back pain, and we review the best lower back pillow for bed or chair.
Best Sleeping Positions to Relieve Back Pain
When you sleep, you must ensure that your spine is perfectly aligned. The best sleeping position is one that aligns your neck, spine, and hips. The following are the best sleeping position for upper back and neck pain:
- Sleeping on side in the fetal position with the knees pulled in. This enhances the space between your vertebrae and eliminates lumbar pain.
- Sleeping on side with a pillow between your knees to support your lower back and knees.
- Back sleeping positions with a pillow under your lumbar or knees.
- Sleeping in a reclined position with your legs elevated over a wedge.
- Sleeping with pillow under stomach if you’re a stomach sleeper.
Elite Rest Contour Sleeper — Best Back Pillow for Side Sleepers
Elite Rest Contour Sleeper is the best back pillow for side sleepers and back sleepers. This is a memory foam pillow with an ergonomically contoured design. The memory foam material ensures it conforms to the shape of your neck and shoulders. The contoured design ensures that your neck remains in a neutral position — nestled over the neck roll — so you can maintain perfect spinal alignment in the rest of your body as well. This back pillow measures 4 inches at the higher contour and 2.75 inches at the lower contour and it’s covered in a 100% cotton removable machine washable cover.
Elite Rest Slim Sleeper — Best Lumbar Pillow for Sleeping with Pillow under Stomach
Elite Rest Slim Sleeper is the best lumbar pillow for stomach sleepers. You should generally avoid sleeping on your stomach, but some people can’t help it. If that’s the case, then use this lumbar pillow for sleeping with pillow under stomach. It’s a natural latex foam pillow with a loft height of 2.75 inches. As such, when you keep it under your abdomen, it provides back support and it doesn’t sink or compress either.
TruContour Lumbar Pillow — Best Multifunctional Lumbar Support Cushion
TruContour Lumbar Pillow is a multifunctional lumbar support cushion with an adjustable height. This memory foam pillow comprises several layers of memory foam. You can adjust the level of support by changing the amount of memory foam layers you use. Two memory foam layers is known as Light Support and is perfect for stomach sleepers. Three memory foam layers is known as Super Lumbar and is perfect for back sleepers. The upper layer is also rounded to follow the natural curvature of your spine.
InteVision Ortho Bed Wedge — Best Pillow for Lower Back Pain
InteVision Ortho Bed Wedge is the best pillow for lower back pain and sciatica pain. This is a wedge pillow measuring 8″ x 21″ x 24”. You can rest your legs on it to take the pressure off your lower back. The upper layer of this pillow is soft memory foam and the lower layer is firm so it offers the optimal combination of comfort and support.
Best Sitting Posture for Lower Back Pain
Do you spend long hours sitting on an office chair or car seat? If so, you must find the best sitting posture for lower back pain. Follow these tips to correct your sitting posture:
- Sit down with your feet planted flat on the ground.
- Make sure your legs are at a right angle with your hips.
- Your neck should be upright and straight.
- Your back should be straight with a slight curvature in your lower back. If you can’t do this naturally, you need a lumbar support pillow that can apply pressure on your lower back to maintain spinal curvature.
Desk Jockey Lumbar Support — Best Back Support Pillow
Desk Jockey Lumbar Support is a memory foam back support pillow. It has a convex contour and an adjustable strap with which you can fasten it to your office chair or car seat. The convex ergonomic design helps maintain your spine’s natural curves while the adjustable strap keeps it stable.
TEMPUR-All Purpose Pillow — Best Lumbar Support for Car
TEMPUR-All Purpose Pillow is the best lumbar support for car or office chair. This is a peanut-shaped pillow made of a NASA-formulated material that offers optimal support and pressure relief. This pillow comes with a premium washable cover that’s extremely soft and breathable. This is the perfect lumbar support pillow for those who travel a lot because you can easily carry it in your luggage.
ZIRAKI Lumbar Pillow — Best Back Support for Office Chair
ZIRAKI Lumbar Pillow is the best back support for office chairs. It’s made of a special premium memory foam material that conforms to the shape of your body and helps with spinal alignment. It also has a convex shape that gradually pushes your lower back to maintain your spine’s natural curves. It comes with a traveling bag so you can easily take it wherever you go.
ERGO-Pedic Lumbar Support — Best Lumbar Support for Office Chair
ERGO-Pedic Lumbar Support is a lumbar support pillow for office chairs and car seats. This pillow is also made of memory foam and it has a convex shape for ergonomic support and pressure relief. This pillow also has the added advantage of being covered in mesh so it facilitates air circulation. If you get hot really fast, this pillow is perfect because it prevents overheating so you don’t get a sweaty back. It comes with an adjustable nylon strap so you can fasten it in place.