Experts say there is a unique sleeping position that helps relieve back and hip pain. That is sleeping with a pillow between the legs.
This position can help relieve back and hip pain when sleeping on your side. It helps keep your pelvis and spine aligned while you sleep. Proper alignment can also help relieve back strain and pain caused by a herniated disc or sciatica.
Place a pillow between your knees when sleeping on your side to help reduce pressure on your lower back and hip joints.
Benefits of putting a pillow between your knees while sleeping
Reduce back and hip pain. A good solution to maintain stability and reduce back and hip pain is to sleep with a pillow between your knees. This will neutralize the position of the pelvis by slightly elevating the top leg. This will help reduce pressure on the lower back and hip joints while you sleep, resulting in less pain in these areas while you sleep.
Ease sciatica pain. Sleeping with a pillow between your knees can help relieve sciatica pain. It helps prevent back twists, spinal twists, or pelvic tilts while sleeping—positions that can compress the spinal nerve and make pain worse, according to Verywell Health.
Pain relief due to herniated disc. A herniated disc can put pressure on spinal nerves, leading to significant pain and numbness.
Sleeping on your side can make the pain of a herniated disc worse. However, placing a pillow between your knees can help relieve this pain by keeping your pelvis in a neutral position and preventing spinal rotation. Sleeping on your back with a pillow under your knees can also help reduce pressure on the disc.
Discover the sleeping position that helps reduce back and hip pain
Benefits for pregnant women. Doctors Pregnant women with hip or back pain are often advised to sleep with a pillow between their knees to relieve pain.
Keep your back in a neutral position. Even for back sleepers, placing a pillow under your knees can be helpful. This sleeping position can help maintain the natural curve of the spine, reducing stress on the back while you sleep.
How to sleep with a pillow between your legs
Lie on your side with a pillow placed vertically between your legs. Stack your knees on top of each other, with the pillow in between, according to Verywell Health.
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