Lower back pain is a widespread ailment that affects millions of individuals worldwide. It can be caused by a number of things, including injury or strain, bad posture, and a lack of exercise. Symptoms typically include stiffness, tenderness, and pain in the lower back area. Treatment for lower back pain can range from physical therapy to lifestyle changes such as strengthening exercises and stretching.
Sleeping with Lower Back Pain
Sleeping with lower back pain can be a frustrating experience. The ache and stiffness can make it difficult to get comfortable, let alone fall asleep. The best way to manage these symptoms is to find the right sleeping position for your individual needs. Lying on your back or side with a pillow between your knees may help ease some of the discomforts, as may using a firmer mattress or placing a small pillow beneath your waist when you’re lying on your side. It’s also important to avoid sleeping in positions that put a strain on the lower back, such as sitting up in bed or bending at the waist. Other helpful tips include stretching before bedtime or taking an over-the-counter anti-inflammatory medication prior to going to sleep. With a few simple adjustments, you can find the best sleeping position to help alleviate your lower back pain and get some much-needed rest.
How are sleep & lower back pain related?
Sleep and lower back pain can be closely correlated. People suffering from lower back pain often experience difficulty in sleeping, due to the discomfort caused by the pain. Poor quality sleep further aggravates the condition as it leads to fatigue and physical exhaustion, making it harder for a person to cope with their daily tasks or activities.
Inadequate sleep has also been associated with an increase in inflammatory markers, which can worsen pain levels over time. To reduce the risk of developing chronic back pain, individuals should aim for at least seven hours of uninterrupted sleep each night. Additionally, choosing a mattress that supports spinal alignment and provides comfortable cushioning is important for maintaining optimal rest and preventing stiff joints from worsening.
5 best ways to sleep with lower back pain
- Use Pillow between the Knees
It is critical to sleep in the proper position to alleviate lower back discomfort. Sleeping on your side with a pillow between your knees is one of the best postures for people with lower back pain. This will help to maintain your spine upright and relieve pressure on your lower back when you roll over while sleeping. It can also assist to keep your hips from twisting, which can strain your lower back.
- Sleep like baby in the womb
When sleeping on your side for lower back pain, the fetal position can be beneficial. This position involves tucking your knees close to your chest while you sleep so that you create a curved shape like a baby in the womb. Keeping your legs bent helps reduce pressure and stress on the lower back. Additionally, you can place a pillow between your knees for added support and comfort. Make sure to use a pillow that’s not too thick or tall; otherwise, it may strain your neck.
- Sleep on your stomach with a pillow under your abdomen
Sleeping on your stomach with a pillow under your abdomen is an effective way to reduce lower back pain. This position helps keep the spine in a neutral alignment, which can minimize pressure on the discs and joints of the spine. It also reduces strain on the muscles that support the spine. When sleeping in this position, it’s important to ensure that you’re using a supportive pillow that will help maintain the natural curvature of your neck and shoulders.
- Sleep on back with a pillow under your knees
Sleeping on your back with a pillow under your knees is an effective way to relieve lower back pain. This position takes the pressure off your spine and supports the natural curvature of your body for better alignment. It also encourages proper posture in bed, which can help reduce muscle strain as you sleep.
- Sleep on back in a reclined position.
When sleeping with lower back pain, it is often helpful to sleep in a reclined position on your back. Sleeping in this position helps to keep your spine aligned and can reduce the amount of strain on the muscles and ligaments in your lower back. It’s important to use a supportive mattress that keeps your body properly supported while you are sleeping. Many people find that using a pillow under their legs also helps to reduce tension in their lower back.
Following these ways can help you keep your joints healthy and provide relief from lower back pain.
Other sleep tips for lower back pain
In addition to sleeping on a mattress and pillow that provide adequate support, there are other tips that can help reduce lower back pain while sleeping:
- For additional support, if you rest on your back, tuck a small towel that has been rolled up under the curve of your lower back.
- Avoid sleeping in positions where one knee is higher than the other; this places strain on the lower back muscles and ligaments.
- Stretch before going to bed to help relax your muscles and promote better circulation throughout the body. This will also reduce stiffness in the morning.
- Make sure your bed isn’t too soft or too hard. A medium-firm mattress is usually best for lower back pain sufferers.
The bottom line is that sleeping with lower back pain can be managed if the right precautions are taken. Additionally, you can take a joint pain supplement such as Arthrozene. According to Arthrozene reviews, it is effective for relieving the symptoms related to lower back pain. Finding a mattress that provides adequate support and comfort, using supportive pillows, avoiding positions that strain the back, and using heat or cold therapy can help alleviate discomfort. In some cases, behavioral changes such as exercising regularly and reducing stress may also help. Ultimately, it’s important to consult your doctor or physical therapist for advice on how to best manage your lower back pain while sleeping. With their guidance, you can find relief so you can get the restful sleep you need.