The supine position means lying on your back with your face toward the ceiling. Lying on your back for extended periods of time can aggravate back pain, especially for those suffering from herniated discs or sciatica. Talk to your doctor if you have chronic back pain that doesn't resolve itself within hours or worsens over time.
Spine Design
The spine is comprised of 33 vertebrae extending from the base of your neck to your buttocks. Between each vertebrae is a disc that cushions the bones during daily demands of standing, walking, running and jumping. The spine has three major curves as a natural shock absorbing design. The lumbar curvature is located in the small of your back, just above the buttocks. When you sleep on your back, this area is without support from underneath. This contributes to stiffness in the lower back and aggravates pain.
Mattress Choices
Finding a way to support the lower back when lying down helps reduce low back pain. The right mattress is a good start to alleviating back pain problems. Most doctors have traditionally recommend a firm mattress, but recent research suggests a medium-firm mattress might be more beneficial. While more research is needed, the premise is that a firm mattress exerts additional pressure on the spine rather than supporting it, as the softer one does.
Pillow Support
Another recommended way to reduce back pain while supine is to use pillows as support. Places a pillow under the knees to reduce pressure on the lower lumbar region. The pillow should have enough loft to raise the knees slightly. Too much loft may be uncomfortable when lying down. If a pillow is not available, you can roll a towel into a cylinder to raise the knees.
Other Considerations
Rest is recommended for lower back pain. However, if being supine increases your pain, consider lying on your side in the fetal position with a pillow between your knees. This could alleviate lumbar pain. Stretch when getting up to increase mobility in the spine and reduce long-term effects of compression. Exercise and strength training will help spine support in the long run, but don't start a new workout program until pain subsides or you have your doctor's approval.
