For those living with spondylitis, restful sleep can often feel like a distant dream. The persistent stiffness, inflammation, and back pain that accompany this spinal condition not only affect daily life but can also disrupt sleep patterns. What many don’t realise is that the way you sleep plays a crucial role in either relieving or worsening spondylitis pain.
The right posture can help you wake up refreshed, while the wrong one can amplify stiffness and discomfort. Let’s explore how sleep habits impact spondylitis and which sleeping positions can help reduce pain naturally.
Understanding Spondylitis and Its Impact on Sleep
Spondylitis is a chronic inflammatory condition that primarily affects the spine and sacroiliac joints. Over time, it can cause the vertebrae to fuse, leading to stiffness, reduced flexibility, and persistent pain in the back and neck. Many individuals with spondylitis also experience inflammation in other joints, making movement and rest equally challenging.
Sleep is when the body repairs itself, but for those with spondylitis, the pain can interrupt this process. Tossing and turning due to discomfort leads to poor-quality sleep, fatigue, and even higher pain sensitivity the next day. In fact, poor sleep posture can put added stress on the spine, accelerating wear and inflammation.
That’s why it’s vital to understand how sleeping habits can make a difference.
How Poor Sleep Habits Make Spondylitis Pain Worse
Poor sleeping posture doesn’t just cause temporary discomfort; it can worsen spinal inflammation over time. Here are a few common mistakes that can aggravate spondylitis symptoms:
- Sleeping on the Stomach: This position places excessive pressure on the neck and lower back, forcing the spine out of alignment. For someone with spondylitis, it can lead to increased stiffness and inflammation in the morning.
- Using a Soft or Sagging Mattress: A mattress that sinks too much doesn’t support the spine properly. This causes the natural curve of the back to flatten, increasing stress on the spinal joints and muscles.
- Improper Pillow Height: A pillow that’s too high or too flat can strain the neck, particularly in cervical spondylitis patients. Maintaining the natural curve of the neck during sleep is essential.
- Lack of Movement: Remaining in one position all night can restrict blood circulation and increase stiffness, especially around the spine and hips.
Over time, these poor sleep habits can intensify morning stiffness, limit movement, and worsen overall discomfort. But the good news is that with a few mindful changes, you can drastically improve the quality of your sleep and your life.
Best Sleeping Positions to Reduce Spondylitis Pain
Finding the right sleeping position is key to relieving pressure from the spine and promoting better posture. Here are the most recommended sleeping positions for individuals dealing with spondylitis:
1. Sleeping on Your Back with a Pillow Under Your Knees
Lying flat on your back allows your spine to rest in a neutral position. Placing a small pillow under your knees helps maintain the natural curve of your lower back, reducing lumbar strain. This position distributes body weight evenly and prevents the spine from bending unnaturally.
2. Side Sleeping with a Pillow Between the Knees
For many with spondylitis, side sleeping is both comfortable and supportive. To keep the hips, pelvis, and spine aligned, place a pillow between the knees. Ensure your knees are slightly bent (not curled) to avoid unnecessary pressure on the spine. This position also helps reduce lower back and hip pain.
3. Avoid Stomach Sleeping
Although some people find it comfortable, sleeping on your stomach twists the spine and neck for hours, aggravating inflammation. If you must sleep this way, place a thin pillow under your abdomen to reduce spinal stress, but ideally, try to transition to side or back sleeping.
4. Use the Right Mattress and Pillow
Mattress: A firm or medium-firm mattress supports the spine better than a soft one. Orthopedic or memory foam mattresses can also provide pressure relief and proper alignment.
Pillow: Choose a low, supportive pillow that keeps your neck aligned with your spine. Cervical pillows are designed specifically to maintain this alignment and can help with neck stiffness.
5. Try Ergonomic Sleep Accessories
Specialized sleep accessories like wedge cushions, lumbar support pillows, or neck rolls can enhance comfort. Adjustable beds are also helpful, allowing you to elevate your legs or upper body slightly to reduce spinal tension.
Tips for Better Sleep with Spondylitis
Improving your sleep environment and routine can further ease pain and stiffness:
- Stretch Before Bed: Gentle stretches or yoga poses designed for spinal flexibility can relax muscles and improve blood flow.
- Warm Compress: Applying a heating pad before sleep can ease inflammation and help muscles relax.
- Maintain a Consistent Schedule: Going to bed and waking up at the same time each day helps regulate your body’s healing rhythm.
- Limit Screen Time Before Sleep: Blue light from screens can interfere with melatonin production, making it harder to fall asleep.
- Stay Active During the Day: Regular, low-impact exercise like walking or swimming can reduce stiffness and improve sleep quality.
When Pain Persists: Explore Non-Surgical Treatment Options
If sleep issues and pain persist despite proper posture, you may need professional help. Non-Surgical Spinal Decompression Treatment is an effective, drug-free option that relieves pressure from spinal discs and nerves. This advanced treatment gently stretches the spine using a computer-guided system, creating negative pressure that helps rehydrate and heal the affected discs naturally.
The result? Reduced inflammation, improved mobility, and long-term pain relief, without surgery or medication. Many patients with spondylitis have found lasting relief through this non-invasive approach, regaining restful sleep and better spinal health.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced Non-Surgical Spinal Decompression Treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
Connect with ANSSI Wellness on LinkedIn, Instagram, and Facebook for expert guidance.
