How to Decompress Spine While Sleeping (the right way)

How to Decompress Spine While Sleeping (the right way)

Wondering how to decompress spine while sleeping? Did you even know you can do that? Of course, you can – everything is possible and thanks to our guide, you’ll be able to minimize the pressure in your spine and feel more relaxed. Back pain can be a big setback in life, as it can keep you defocused and cause you a lot of trouble in life.

So, since we know the importance of it, let’s go over the basics of spinal decompression and see if it is the thing that you should aim to do.

What is spinal decompression?

Many people suffer from bad backs because of the wrong posture and this can be really painful. For instance, poor spinal posture can cause breathing problems, circulation problems, and incredible back pain. So, this is where spinal decompression comes in.

The whole process is meant to stretch out the spine and thus, it minimizes the pressure on the lower back specifically. By changing the position of the spine, the process also takes the pressure of the spinal discs. The discs are like small cushions between the spine bones and if injured, they can cause serious health problems in the future.

Why do you need spinal decompression?

Many people from throughout the world suffer from big pressure in their lumbar area. This can happen due to many reasons.

In some cases, spinal decompression is needed because we live an unhealthy life. For instance, different sleeping positions can injure the brain. According to the American Chiropractic Association, we put around 50 pounds of pressure when we sleep on our backs. This means that our sleeping position can be found guilty for the spinal pressure. Other activities might be the culprits too.

For instance, working a job where you are constantly sitting puts a lot of pressure on your spine. In addition to this, people who twist a lot in their job might injure if they don’t put the weight properly on the back – especially if they carry heavy things.

Lastly, one of the most important culprits for the need of spinal decompression is a poor mattress. Not all mattresses are made for long-term use, and eventually, they lose their shape. If you sleep on an improperly shaped mattress and feel back pain, it could be because your back has too much pressure on it.

how to decompress spine while sleeping

Is spinal decompression safe?

Not only is spinal decompression safe, but it is also a much-needed activity. However, there are different ways in which you can decompress the spine, so you cannot say that for all types of activities – especially if we consider the different types of spinal injuries and spine-related conditions.

However, in general, spinal decompression if supervised or recommended by a medical expert is safe. If you don’t do decompression ever now and then, you might feel disk herniations and even damaging nerves which can be incredibly painful.

The noninvasive procedures can be a bit uncomfortable, but not as close as surgical procedures.

The safest way to do spinal decompression is to eliminate the problem from the source – sleeping. If you do spinal decompression by improving your sleeping experience, we promise you, your life will change.

So, how to decompress spine while sleeping?

We already mentioned that usually, we put too much effort on our spine when we sleep. So, the best way to do decompression of the spine is to improve our sleeping position.

We all know that being in the wrong position can do a lot of damage. For instance, if you sit or sleep on an uncomfortable sofa or chair might cause a lot of damage. So, basically, the first thing you need to do to eliminate this is to avoid sitting or sleeping on such chairs or sofas. Or, if you absolutely have to do it – you should try to stretch every now and then.

In order to decompress your spine while sleeping, you need to make an investment. Of course, we are talking about investing in a high-quality mattress. The mattress that is recommended by medical experts should offer good support. In order for the mattress to do so, it should be of medium firmness.

If you have a soft mattress and can’t afford to buy a new one, place a thick sheet of wood underneath the mattress. This will give the piece more support and will help you on the long run. Also, if you have box spring bed, put the wood between the mattress and the box spring. If you do this, you will naturally stretch out your spine and thus, minimize the pressure in it.

Different sleeping positions

It is important to understand how different sleeping positions can affect your spine. For example, if you cannot help but sleep on your side, you should have your hips flexed. Having a pillow underneath your neck and another thin one under the knees can do wonders for you. By using this technique, you keep the hips parallel over the night and you stretch your spine.

If you sleep on the back, it is important to place a pillow under your head and under your lower back. Again, this procedure will extend your spine and give you some pain relief.


Another important aspect of having a good night’s sleep when you decompress your spine is to use high-quality pillows. Memory foam is a great material that can offer incredible results in the long run. The memory foam molds naturally with your spine and neck, and it can do wonders for your comfort. Depending on your sleeping position, you might need to buy a pillow with an indentation.

Summary – How to decompress spine while sleeping?

That concludes our guide on how to decompress the spine while sleeping. If you want to avoid the crippling pain in the back and want to have a good night’s sleep, you should try to make small changes in your habits. Changing the position you sleep in or at least adjusting it in a manner that you provide spinal decompression can lead you a long way towards a healthy and natural body posture.

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