If you are suffering from lower back pain then this is the best read for you. We are going to discuss how to sleep with lower back pain, how to break the vicious cycle of lower back pain, and the problems that contribute to it.
It can be very difficult to fall asleep when you suffering from any kind of pain especially on your lower back. There are some sleep disruption factors that may be causing you this back pain.
The following tips will help ensure you get quality sleep throughout the night despite the pain you are experiencing in your lower back.
1. Provide support for your lower back
It is important to ensure that your back is properly supported when you are in bed so as to minimize the pain in your lower back as you sleep. You can achieve this by ensuring that your mattress is in good condition and it is firm enough to support your back properly.
You should always evaluate the condition of your mattress after every 5 years and if it is worn out you should replace it with a new one. Ensure that you choose a mattress that is most comfortable for you when you lay in your favorite sleeping position.
Read more: Do Women Need More Sleep Than Men?
2. Be careful when getting in and out of bed
Always get up carefully from your lying position to avoid straining your back. You should first roll onto your side then bend your knees and use your hands to push up to a sitting position before swinging your legs over the side of your bed.
When you are getting into the bed, always sit on the side of your bed and then use your hands to support your body before bending your knees and swinging your legs on the bed. Once your whole body is on the bed you can lay down onto your most comfortable side.
Always remember to avoid bending forward at your waist whether when getting into bed or getting out of bed as this can really strain your back muscles.
3. Get a higher bed
Sometimes your back pain may be caused by your bed being too low. If this is the case, you should get a new bed with the right or favorable height or if this is too expensive, you can lift your bed by placing boards under the legs of your bed.
A higher bed will help you to avoid bending too much at your waist when getting in and out of bed and thus straining your back muscles.
4. Take medication for the pain
If you would like to get some sleep without the back pain interrupting it, you should take pain medication to reduce a backache. Ensure that you see your physician so as to get the right prescription for your backache.
The medications you can take to relieve the back pain include muscle relaxant, painkillers, anti-inflammatory medication, topical treatments and even antidepressants.
5. Rest your back
In case your back is aching because you had sustained an injury, it is important that you give your back some much-needed rest. You should, however, not stay in bed for more than a day as this could make the problem worse.
Ensure that you get up every few hours and move about so as to loosen your muscles and also help relieve the pain.
6. Ensure that you exercise
There are some great exercises that can help you loosen your back muscles and thus relieve the back pain. Exercising also helps to improve the quality of your sleep by providing you with energy to stay active during the day and thus help you fall asleep faster when you get to bed.
7. Change your sleeping position
If your favorite sleeping position is lying on your stomach, then it is about time that you adopt a new sleeping position as this may be what is causing your lower back to ache. The best sleeping position for someone suffering from an aching back is sleeping on ones back.
8. Use pillows correctly and for back support
The best pillows for someone suffering from lower back pain are those that offer great support for your head and neck as this helps keep your spine in the correct alignment.
If you utilize your pillows properly you can help relieve your lower back pain. If you are a side sleeper, you should place a soft pillow between your knees to help align your spine in a more natural position and thus reduce the pain in your lower back ensuring that you sleep peacefully throughout the night.
If you are among the few people who sleep on their backs, you can place a pillow below your knees to help align the spine better and thus make it more comfortable for you to sleep through the night uninterrupted.
9. Sleep in the fetal position
This is the best sleeping position if you are suffering from a herniated disc which can be very painful. This sleeping position helps to align your spine and it prevents the spine from curving thus reducing your backache during sleep.
10. Stretch before bed
You should do some stretching exercises before going to bed such as yoga. These exercises will help loosen your back muscles thus reducing your back pain as well as relaxing your mind and body getting you into a better position to fall asleep much faster.
11. Choose the right mattress
If you are suffering from back pain, the mattress you use has to be the correct one to ensure right back posture to avoid further damage to your back. Most lower back pain cases are caused by using the wrong type of mattress or overusing one.
The general top requirement for a good mattress is firmness. Use a mattress which is firm so that your back stays in the right position as you sleep and to avoid any more damage to the back. You can opt for an orthopedic mattress.
From our discussion above we can conclude that even though your lower back is aching you can still enjoy a good night’s sleep. These 11 tips how to sleep with lower back pain are easy to follow and are changes which will not cost you much to habituate.
Getting enough quality sleep is important and we should make it a priority to ensure that we are doing all we can to maintain healthy sleeping habits. Insufficient sleep can lead to other health conditions like cardiovascular problems or even sleep problems like insomnia.
If the pain you are feeling in your lower back is accompanied by other symptoms such as fever and chest pains, you should make sure that you go to see a doctor immediately as there may be an underlying condition causing the problem. Get more tips here: