My lower back was hurting so bad I was having difficulty sleeping. That’s when my wife found a wedge pillow for lower back pain that helped me finally be able to get comfortable enough to rest.
Lower back wedge for sleeping on my back
When sleeping on my back, the best wedge pillow for lower back pain is a knee wedge pillow. I quickly realized that if I slept with my legs straight and flat on the bed, I would wake up stiff and sore in the morning. However, if I rested my legs on a knee wedge pillow, I had little to no pain in my spine. It was the only position I was able to completely relax in.
Exercising on a lower back wedge
This particular lower back wedge also helped me with my morning exercises. After lying still all night, I used it to stretch before hopping out of bed and starting the day.
First, with my knees bent and feet resting flat on the incline portion of the wedge, I would slowly rock both knees to the side as far as I could without pain. I went very slowly and continued rocking until I felt my back loosen. With each repetition, I was able to stretch further and further.
Next, I would rest my legs on the lower back wedge. I would then perform pelvic tilts, drawing my belly button to my spine and tilting my pelvis backwards and forwards. The knee wedge pillow was helpful in holding the weight of my legs so I could focus on my core.
Lower back wedge pillow for sleeping on my side
My wife was also able to find a lower back wedge that is perfect for sleeping on my side! This small, memory foam, side sleeper wedge supports my spine and hips when I side sleep. I had never slept with one before, and now I cannot sleep without it!
I also use another wedge for lower back pain when I sleep on my side. It is called a leg separator pillow and may have made the biggest impact on my back. With my hip, thigh, and lower leg fully supported, I have no pain in my back when I sleep on my side. I wake up feeling refreshed and rejuvenated.
Hopefully a lower back wedge will help you as much as it helped me!
Special thanks to Jason for writing about his experience!
-Reviewed by Hillary Blare, Doctor of Physical Therapy