Gina Johnson
A herniated disc is a common cause of back pain, affecting 5 to 20 people per 1000 adults annually. It occurs when the gel-like center of a spinal disc protrudes, irritating surrounding discs and nerves. This can result in intense pain, muscle spasms, numbness, and weakness. Sleeping with a herniated disc can be challenging, as certain positions can worsen symptoms. Sleeping on the stomach, for instance, is generally discouraged due to the strain it places on the spine and neck. In contrast, sleeping on the back or side can help maintain the spine's natural curvature, providing relief from pain and pressure. The use of pillows and mattresses is also important, as they aid in supporting the spine and reducing discomfort.
| Characteristics | Values |
|---|---|
| Sleeping position for herniated discs | Sleeping on your side or back |
| Sleeping position to avoid | Sleeping on your stomach |
| Pillow usage | Place a pillow between your knees when sleeping on your side, and under your knees when sleeping on your back |
| Mattress type | Medium-firm, memory foam, or latex |
| Other pain relief methods | Physical therapy, pain medication, hot and cold therapy, epidural steroid injections |
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What You'll Learn
Herniated discs and sleeping positions
Herniated discs can cause back pain and affect your sleep quality. The pain can be intense, especially when lying down to sleep. However, certain sleeping positions can help ease the pressure on your back and significantly reduce discomfort.
Sleeping on your stomach is generally considered the worst position for spinal health. This is because it shifts the natural curve of the spine out of alignment, putting pressure on your back and neck. It can also increase the arch in the lower back, causing pain. If you must sleep on your stomach, place a pillow under your hips and knees to maintain the proper curvature of the spine and relieve pressure on the herniated disc.
Sleeping on your side is a common position and can help reduce herniated disc pain. However, it can result in your spine being out of place and strain your back. To relieve stress in the hips, side sleepers can place a pillow between their knees. Elevating the legs on a pillow or slipping a rolled-up towel between the waist and the mattress can also help. It is important to switch sides often to prevent muscle imbalances and scoliosis.
The optimal sleeping position for a herniated disc is on your back. This position keeps your spine in a neutral position, reducing the risk of pinching a nerve. It also allows for even weight distribution and reduces pressure points. To maintain the spine's natural curvature, you can place a pillow under your knees or lower back. For herniated discs in the neck, a thinner pillow is recommended, while a rolled-up towel under the lower back can help with lower back issues.
In addition to sleeping positions, other treatments can help alleviate herniated disc pain. Physical therapy, hot and cold therapy, pain medication, and adjustable beds or recliners can provide relief. Consulting a specialist is important for an accurate diagnosis and treatment plan.
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How to sleep with a herniated disc
Herniated discs can cause a lot of pain, which is often worse at night. This pain can lead to sleepless nights, affecting your productivity and health. Sleeping on your stomach is not recommended as it shifts the natural curve of the spine, putting pressure on your back and neck.
If you have a herniated disc, the right mattress and sleeping position can keep your spine aligned and relieve pressure build-up. Less pressure alleviates back pain and improves sleep quality. Latex and memory foam mattresses are good options for those with herniated discs.
If you sleep on your back, use a thin pillow to support your head and neck without straining the muscles. You can also place a pillow or rolled-up towel under your knees or lower back to relieve pressure. Sleeping on your back is the best option for maintaining your spine's natural curvature.
If you sleep on your side, place a pillow between your knees to relieve hip pain. You can also slip a rolled-up towel between your waist and the mattress. Side sleepers should use a medium-loft pillow, about 5 inches or higher, to support their head and neck.
If you sleep on your stomach, place a pillow under your hips and knees to maintain the proper curvature of the spine and relieve pressure on the herniated disc. Use a low-loft pillow that is below 3 inches to reduce tension in your neck, shoulders, and spine.
In addition to the right sleeping position, there are other ways to alleviate pain from herniated discs:
- Hot and cold therapy: Soaking in a hot tub or using heat wraps can help reduce pain and promote relaxation. Ice packs are convenient and affordable for controlling swelling and inflammation.
- Physical therapy: This is often effective in managing herniated disc pain, especially when combined with other treatments.
- Diet: Eating ginger, curcumin, green tea, magnesium, and nutmeg can help reduce inflammation.
- Avoid sitting for long periods: Sitting puts pressure on the spinal ligaments and aggravates herniated discs. If you must sit, use a standing desk or sit up straight with your spine firmly against the chair back. Take frequent breaks to stretch your muscles.
- Exercise ball or ergonomic chair: These can help you maintain your posture and minimize pain.
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Sleeping positions to avoid with a herniated disc
A herniated disc is an injury to the spine. It occurs when one of the gel-filled discs that act as shock absorbers between the vertebrae in the spine ruptures or slips out of place. This condition is a leading cause of neck, arm, leg, and lower back pain.
To alleviate pain and avoid worsening the condition, it is important to maintain the spine's natural curvature and avoid positions that strain the neck and back. Here are some sleeping positions to avoid with a herniated disc:
Sleeping on Your Stomach
Sleeping on your stomach is generally considered the worst position for spinal health. This position flattens the natural curve of your spine, adding stress to your neck and increasing the arch in your lower back, which can cause pain. If you cannot avoid sleeping on your stomach, place a pillow under your hips and knees to minimise pressure on your spine.
Sleeping on Your Side Without Support
Sleeping on your side can help reduce herniated disc pain, but it may not be ideal for maintaining proper spinal alignment. This position can result in your spine being out of place and straining your back. However, you can improve spinal alignment by placing a pillow between your knees to relieve hip pain and stress. Additionally, you can slip a rolled-up towel between your waist and the mattress.
Sleeping on Your Back Without Support
While sleeping on your back is recommended for maintaining the spine's natural curvature, it may still be necessary to provide additional support. You can place pillows under your knees or lower back to maintain proper spinal alignment and relieve pressure.
Poor Mattress Support
A medium-firm mattress is often recommended for those with a herniated disc as it provides support while allowing for contouring to the body's shape. Memory foam toppers can offer additional support and contouring. Using pillows strategically can also help maintain spinal alignment and relieve pressure.
Not Changing Positions Frequently
Remaining in one position for too long can increase pain. It is important to switch sides frequently to prevent muscle imbalances and ensure even weight distribution. Moving your whole body together when changing positions can help maintain proper alignment.
In addition to avoiding these positions, there are other measures you can take to improve your sleep quality and reduce pain. Engaging in physical therapy, applying hot and cold therapy, and consuming anti-inflammatory foods like ginger, curcumin, green tea, magnesium, and nutmeg can help manage herniated disc symptoms. Consulting a healthcare professional can provide guidance tailored to your specific condition.
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Treatment options for herniated discs
Most people with a herniated disc do not require surgery. Instead, doctors will first recommend non-surgical treatments such as rest, over-the-counter anti-inflammatory medications, prescription medication, and physical therapy.
If non-surgical treatments do not relieve back or neck pain, doctors may recommend corticosteroids taken orally or via injection. Steroids work to reduce inflammation in the area near the herniated disc, thereby relieving pain.
If non-surgical treatments and steroids do not relieve pain, surgery may be an option. Microdiscectomy is a minimally invasive spinal surgery that accounts for approximately 90% of herniated disc surgeries. The goal of microdiscectomy is to remove the herniated part of the disc to relieve pressure on the spinal nerves. In some cases, a small piece of bone called the lamina may also need to be removed to access the herniated disc and relieve pressure on the nerves. After the discectomy or laminotomy, the two vertebrae on either side of the disc may be fused together to stabilize the spine. This is called spinal fusion. Very few people are good candidates for artificial disc surgery, in which the damaged disc is replaced with one made of plastic or metal.
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How to sleep with degenerative disc disease
Degenerative disc disease can cause chronic low-grade pain in the cervical (neck) and lumbar (lower back) regions. This is due to structural changes in the small discs between the length of the spinal column. These structural changes can be caused by a decrease in water content in the spinal discs, ageing, twisting injuries, or lifting injuries.
If you are experiencing degenerative disc disease, there are several ways to alleviate chronic pain and improve your sleep:
- Sleep on a firm mattress: A firm mattress prevents the spine from sinking, reducing trigger points and stress on the joints.
- Sleep on your back: This maintains the spine's natural curvature. You can modify this position by placing pillows under your knees or lower back.
- Sleep on your side: This can help reduce herniated disc pain. Place a pillow between your knees to relieve any stress in the hips.
- Sleep in a reclining position: This is preferable for those with lower back pain and/or sciatica. Sleeping in a reclining chair or an adjustable bed can help to relieve pressure on the nerve root.
- Sleep on your stomach: This is a good option for those with paracentral disc herniation. Sleeping on your stomach can relieve pressure on the disc space. Place a pillow under your hips and pelvis to relieve pressure on the spine. However, this position may not be ideal for spinal health as it can put unnecessary strain on the neck and increase the arch in the lower back.
- Use pillows: Pillows can help to ease disc herniation pain and improve spinal alignment. Place pillows between the bed and your body to fill any gaps, which can strain the spine.
- Try physical therapy: Therapeutic exercises can help to alleviate pain and provide pain relief.
- Hot and cold therapy: Soaking in a hot tub or applying heat wraps can help to reduce pain and promote relaxation. Ice packs can also be used to control swelling and inflammation.
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Frequently asked questions
A herniated disc occurs when the soft centre of a disc ruptures through its tough outer layer. This can happen due to an injury or from wear and tear over time.
The symptoms of a herniated disc include pain, tingling, weakness, or numbness in the affected area, which can be the back, legs, or arms.
Sleeping on your back with a pillow under your knees is a good option for people with herniated discs as it helps maintain spinal alignment and reduces pressure on the discs. Sleeping on your side with a pillow between your knees is another good option as it helps keep your spine neutral.
Sleeping on your stomach is considered the worst position for spinal health as it flattens the natural curve of the spine and puts pressure on your back and neck.
Apart from adjusting your sleeping position, you can try hot and cold therapy, physical therapy, pain medication, and epidural steroid injections to relieve the pain of a herniated disc.
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