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Lower Back Pain? Try a Bolster

Do you have dull, nagging, chronic back pain that starts from the moment you get out of bed? Give this a try.

Prop yourself up with either a rectangular, round bolster or 2 pillows. If you sleep on your back, place the bolster or pillows under both knees. Lifting your knees above your hips will round your lower back and can relieve pressure and tight muscles helping your aching back relax.

Sleep as long as you can in this postion. If you wake up and need to roll over, just place the bolster or pillows between your knees (if it's too much, just use 1 pillow).

These bolstered sleeping positions are great for runners since they'll relieve tension and soreness in tired, well exercised legs.

Sleep is when your body repairs itself. So while the bolsters may not cure all that pains you, they might help you sleep through the night. That might just be the first step toward a pain free morning.

Join The Conversation
ktownpolarbear ktownpolarbear 10 years
I always have lower back pain, so I'm definitely going to give this a try. Even though I don't have a bolster, I guess I'll try it with the 2 pillows.
scratch5 scratch5 10 years
When I was huge and prego I couldn't sleep with out a pillow between my knees. A bolster would have been great cause they look like they are shaped for the job.
kevindineen kevindineen 10 years
I can't fall asleep w/out pillows under my knees, or between my legs... & yes it dramattically helps w/ back pain. A massage therapist told me that if I sleep on my back it takes pressure (or somethign like that) off the lower back & will help if I experience pain in the mornings....
lovekailua lovekailua 10 years
yes! this is great. i sleep with a pillow between my legs and I notice a HUGE difference in how my back lower back feels when i dont.
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