How To Use A Wedge Pillow For Lower Back Pain – Simple Explain in 2023

Do you struggle with lower back pain? Have you tried using wedge pillows, or do you need to learn what they do? 

It must be understood that wedge pillows are considered uniquely triangle-shaped, capable of raising the top half of the human body as one sleeps. 

These wedge pillows’ major aim is to assist you in easily resting while simultaneously easing some health problems. 

Before we delve into how to use a wedge pillow for lower back pain, note that these pillows come in diverse materials and sizes. 

Using a wedge pillow for lower back pain

Suppose there is one thing you have to note down from this article. In that case, it is the fact that lower back pain is a prevalent issue, and we best believe that it gets very debilitating. 

But the good news is that various spinal alignment methods help relieve this pain. More so, the most common way is asking use of wedge pillows. 

As explained above, these pillows are crafted to maintain the ideal spine aliment and support one’s lower back. 

In learning how to use a wedge pillow for lower back pain, you must understand that knowing how to sleep on the pillow is as vital as having one by your side. So, you can use it in ways like: 

For back sleeping 

Here, it would be best if you positioned the bigger side of the pillow toward the start of your bed, where your head typically rests. Now, your back and head will stay upright while the lower body lays flat against your bed. 

This position is regarded as the best as it elevates the head. You can stay in this position while watching television or reading a book. And it relieves your back and neck while helping with spine alignment. 

For pregnant women, you can use the wedge pillow this way. More so, it is going to boost circulation and even decrease swelling. 

For sitting in bed

While seated on your bed, position your wedge pillow’s flat end against your bedhead or wall. It will give you a very comfortable backrest. And even if you have shoulder pains, you can place the pillow in the same position as you sleep. 

Nevertheless, ensure your neck, shoulders, and head are in the same line. This is done to prevent any form of tension. For lower back pain, position the pillow underneath your knees to assist in receiving the pressure in your lumbar region. 

Learn how to position your pillow for neck pain for the best results and improve your sleeping experience. 

And then, you can position a little wedge pillow underneath your legs if your circulation is poor. It helps elevate the legs and ensure adequate blood flows to the heart. 

Other methods

Another way you can learn how to use a wedge pillow for lower back pain is by purchasing a supportive one. It should not be too firm, nor should it be too soft. 

Then, lay down using your back while your neck, shoulders, and head are aligned directly at the center of the wedge. More so, position your hands flat on the pillow’s surface while your palms face upwards. 

Gently and carefully push down with your abdominal muscles to help create contour around the spine. 

Note that the aim of learning how to use a wedge pillow for lower back pain is to push the spine into a neutral position. This position will assist in relieving both tension and discomfort. 

So, in using a wedge pillow for lower back pains, ensure you use the actual size. If you never knew, most wedge pillows are available in various sizes. You must get one that comfortably fits around your torso and neck. 

When you get your ideal size, position it close to your shoulder blades yet behind your back. The pillow should be pushed into your shoulder and neck’s creases before leaning your head forward till the forehead rests on the wedge pillow. 

This position should be maintained for about ten to fifteen minutes every day to start the relief from your lower back pain. 

Some other people will position the pillow between their knees or even across their torso so that its sloped side is practically against their spine.

Then you are to prop the head of the wedge pillow upwards with your leg or arm before lying down so that the pillow’s flat side will rest on the sleeping surface. 

If it will be necessary for you, begin adjusting the position of your wedge till it gets to a comfortable spot. This comfortable spit will support the lower back and aid pressure relief on the spinal cord. 

Reasons wedge pillows are needed for lower back pain

Since lower back pains can affect every aspect of one’s daily life, the best way to manage them is to get the human body moving. 

If you never know, subtle movements in positions that she pain-free can assist in reducing inflammation and supporting muscle relaxation. 

So far, there are two essential ways to get the body moving: walking and a core activation program. 

Meanwhile, with the wedge pillow, one can perform subtle core exercises without pain. For those with back pains, pelvic tilts should be the first exercise you carry out, as it is a vital component of deep core activation. 

If you want to perform the pelvic tilt, you will need to rest your legs flatly on the top of your wedge pillow and then inhale. As you inhale, make use of your diaphragm and notice your stomach rise. 

And when you exhale, draw your stomach button in a downward position towards your bed. Then, subtly tilt the pelvis backward with your core muscles. As you do this, your lower back will subtly press into your bed. 

It should be repeated for two minutes as you follow your breath’s rhythm. Another exercise you can try is known as knee rocks. Here, you will need to position the soles of your feet on the wedge pillow’s slant side. 

It means that your knees will be up in the air then you can subtly rock the knees from one side to the next to feel a subtle stretch. Hold on to each side for roughly five to ten seconds. In total, you will be performing knee rocks for two minutes.

Frequently Asked Questions(FAQs)

Conclusion 

It does not matter whether your lower back pain is acute or chronic; inflammation can be reduced using a wedge pillow. 

This article outlines how to use a wedge pillow for lower back pain and the steps to help you.