Advice

Spinal decompression during sleep can relieve pressure on the discs and improve healing, especially for L4-L5 conditions.

Best Practices for Nighttime Decompression

Use a Knee-Elevating Pillow (Back Sleepers)

• Place a pillow under your knees to reduce the lumbar curve and open up the disc space.

Side Sleep with a Pillow Between Knees

• This keeps the pelvis aligned and relieves pressure on the lower spine.

Consider a Reclined Sleeping Position

• An adjustable bed or wedge pillow that elevates the upper body can help decompress spinal discs, especially for those with nerve compression.

Mattress Matters

• Use a medium-firm mattress that supports the natural curvature of the spine.
• Gentle decompression stretches (like knees-to-chest or pelvic tilts) before bed can further prepare the spine for rest.

You can aid spinal decompression at night by optimizing your sleep posture and supporting spinal alignment.