Do you have back pain that seems to flare up at night or first thing in the morning? It’s a common problem — and your sleeping position could be to blame. Spinal conditions, like herniated discs and degenerative disc disease are common causes of chronic back discomfort, and the way you sleep can make a big difference in improving, or worsening, your symptoms.
Eric Fanaee, MD, and our team in Copiague, Smithtown, and West Islip, New York, specialize in diagnosing and treating back pain. We’re here to help you understand how disc issues affect your spine and how making changes to the way you sleep can help reduce pain, improve sleep quality, and protect your long-term spinal health.
Your spine is made up of a stack of bones called vertebrae that are separated by soft, rubbery discs. The discs act as cushions between your vertebrae, helping to absorb shock, maintain flexibility, and support your spine’s movement.
However, spinal discs are uniquely prone to damage — and disc problems are a common source of chronic back pain. Two of the most common disc-related issues we see are herniated discs and degenerative disc disease.
A herniated disc happens when the inner gel-like center of a disc pushes through a crack in the tougher outer layer. The bulging disc material can press on nearby nerves, causing pain, numbness, or weakness in your back, legs, or arms.
Degenerative disc disease is an age-related condition that develops when spinal discs naturally lose hydration and flexibility. This breakdown can cause the discs to shrink, shift, or lose their cushioning ability, which can lead to symptoms like pain, stiffness, and reduced mobility.
Both conditions can flare up with certain movements or excessive pressure, particularly when your spine isn’t aligned properly while you sleep.
Your body position when you sleep directly affects the alignment of your spine and the pressure placed on your spinal discs. You spend about one third each day sleeping — and when your spine is misaligned for hours at a time, it can increase strain on injured discs and worsen symptoms. Here’s how common sleep positions stack up:
Stomach sleeping is typically the worst sleeping position for people with disc issues. Lying on your stomach flattens the natural curve of your spine and puts extra stress on your lower back. It also forces your neck into a rotated position, which can lead to neck pain and stiffness, too.
Sleeping on your back with a small pillow under your knees can help maintain spinal alignment and reduce pressure on your discs. Depending on your specific condition, back sleeping is generally a good position for people with spinal disc problems.
Lying on your side with a pillow between your knees helps keep your spine neutral. This position can be especially helpful for people with disc problems in their lower back. If you sleep on your side, try to avoid curling too tightly into a fetal position, which can round your spine and create pressure.
Your sleeping position can either help or hinder your spine health, especially if you have a pre-existing spinal condition. Fortunately, some simple adjustments to your nightly routine and your sleep space can make a big difference for your comfort and your overall spine health.
Dr. Fanaee recommends starting with a supportive mattress that keeps your spine aligned and doesn’t put pressure on your joints. Next, choose a pillow that supports your neck, depending on whether you sleep on your back or side. Add extra pillows to support your knees as needed.
Along with adjusting your sleep space, consider implementing a few other changes to improve your quality of sleep. Try gentle stretching before bed to release tension in your back and neck, and avoid screen time or heavy meals right before bed, which can disrupt sleep and muscle relaxation.
If back pain from a disc issue is keeping you up at night or getting worse in the morning, don’t ignore it. Dr. Fanaee is here to help pinpoint the cause of your discomfort, recommend better sleep strategies, and offer treatments that ease pain and improve your quality of life.
Call us at 631-265-2020 or book your appointment online to get started.
