Suffering with low back pain is no fun. Finding the best position to relieve back pain should be easy. Fredericksburg chiropractors at Stine Chiropractic Clinic recommend the following clinically supported strategies to manage back pain safely at home. See a chiropractor Fredericksburg VA.
The Best At-Home Position for Low Back Pain (Semi-Traction)
Semi traction position at home.
How to Set Up the Semi-Traction Position
Lie on your back and rest your lower legs on a chair, ottoman, or coffee table so hips and knees are bent 90°. This posture reduces disc and facet joint loading and calms protective muscle spasm by placing the lumbar spine in a neutral, gravity-assisted position.
Why This Position Works
The semi-traction position allows decompression of the lumbar spine while maintaining joint alignment. It minimizes pressure on spinal discs and helps relieve muscle tension.
How to Sleep with Low Back Pain
Back Sleeping with Leg Support
Lie on your back and place 2–3 pillows under your lower legs to maintain the semi-traction position while in bed.
Side Sleeping with Pelvic Neutrality
Lie on your side with both knees bent and a pillow between your knees to keep the pelvis and spine neutral.
What to Avoid While Sleeping
Avoid sleeping on your stomach, as it increases lumbar extension and can stress the facet joints and neck.
What to Avoid During a Flare
When pain spikes, focus on calming irritated tissues, not forcing movement:
• Don’t stretch into pain or perform repeated forward bends.
• Don’t rush back to heavy lifting or high-impact exercise.
• Do use frequent breaks, gentle walking, and the semi-traction position to manage symptoms until evaluated.
Why Diagnosis Comes First
Lasting relief depends on identifying which tissues are irritated—disc, facet joint, ligament, or muscle. A board-certified chiropractic orthopedist can differentiate these with an exam and guide safe progressions for recovery.
When to See a Fredericksburg Chiropractor
Seek professional care if you experience:
• Pain lasting more than a few days despite self-care
• Recurring episodes that limit activity or sleep
• Leg pain, numbness, or weakness
• Red-flag symptoms such as fever, trauma, or bowel/bladder changes
At Stine Chiropractic Clinic, we combine orthopedic evaluation, spinal manipulation, and therapeutic modalities to reduce pain and speed recovery.
Frequently Asked Questions (FAQ)
Is semi-traction safe for most back pain?
Yes, it’s a neutral, low-load position that typically calms discs, facets, and muscles.
How long should I stay in semi-traction?
Start with 10–20 minutes, 2–3 times per day during a flare, then transition to gentle walking.
Should I stretch to get rid of pain quickly?
Not during an acute flare. Aggressive stretching can worsen irritation. Get a diagnosis first.
Get help today!
Don’t struggle with back pain at home. Get a precise diagnosis and personalized care. Call (540) 898-4100 or book an appointment with Stine Chiropractic Clinic in Fredericksburg, VA.
