The lower back supports most of the body’s movements. From sitting to standing or sleeping, the lower back provides comfort while carrying out these activities. If you experience lower back pain, you’re not alone. It’s a common occurrence because of the important role the lower back plays in our daily lives.
Managing lower back pain can make sleeping an uncomfortable experience. This can also reduce the quality of your sleep, which increases the pain level. The good news is that managing a healthy posture can help you sleep better and reduce the pain. A chiropractor will also be able to help you fix your posture in the long term.
Here are some tips on how to sleep when you have lower back pain:
1. Always Carefully Get In And Out Of Bed
You should never hurriedly get into bed, avoid jumping out of bed as well. When experiencing lower back pain, aim to protect your back at all times. Twisting your back or twitching will hurt your muscles.
When getting into bed, start by sitting at the edge of the bed and supporting yourself with your hands. Next, bend your knees and lift them to the bed. Always lie on your side before carefully switching to a more comfortable position.
2. Support Your Hips When You Sleep On Your Side
Supporting your hips when you sleep on your side is another tip on how to sleep when you have lower back pain. Sleeping on your side might be the go-to position for you. However, this can bring some discomfort, the key is to support the hips and shoulders.
If you’re a side sleeper, slightly bend your knees and place a pillow between your legs to reduce stress to the back. Another side sleeping position to try is the fetal position. This time, slightly raise your knees up and curl your neck and arms towards your knees.
3. Support Your Knees With A Towel Or Blanket When Sleeping On Your Back
Sleeping on your back can provide relief for your lower back pain. It’s the most recommended position because it distributes the body weight evenly and reduces pressure to your neck and back. With sleeping on your back, place a pillow under your knees to maintain the curve in your lower back. Place pillows and small towels to fill in other spaces between your body and mattress.
4. Sleep With A Pillow Under Your Abdomen While Lying On Your Stomach
This position is not the best option when you have back pain because it adds strain to the neck. However, if you can’t help sleeping in another position, you don’t have to change your routine.
The key to getting quality sleep while managing back pain is by maintaining alignment of your spine. This means filing all the gaps between your body and the mattress with pillows and towels. For this position, place a pillow under your lower belly to release the tension on your mid-section. Consider not sleeping with a pillow or using a lighter one on your head.
5. Replace Worn Out Mattresses
Your choice of mattresses also affects relief for your lower back pain. Replace old and work out mattresses. Old mattresses provide little to no support on your back and might increase the pain depending on the level of wear and tear.
Don’t set out to buy mattresses without doing your research. For instance, studies show that orthopedic mattresses can reduce the quality of your sleep. Soft ones also won’t provide the required support. Instead, consider your body type and shape when buying a mattress. Go for medium-firm mattresses with quality foam. Ensure to change mattresses every 10 years at least.
6. Get Decent Pillows
Your pillow choices also matter when dealing with lower back pain. If you sleep on your side, use a thick pillow for alignment between the neck and shoulders. Thinner pillows work when you sleep on your back because they’re built to support the neck.
Body pillows are also great for side sleepers because they support and align the chest with the rest of the body. Change your pillows after 18 months.
7. Maintain A Strict Sleep Schedule
Stick to a strict sleep schedule to help your body adjust to a rest pattern. Go to bed at the same time every day and try to leave the bed at a set time as well. Set an alarm if you have to. Your body might resist this system at first, but with the right tips, you’ll eventually ease into it. Avoid stimulants like coffee and alcohol before bedtime.
Create a relaxing sleep atmosphere by dimming the lights and removing noisy distractions from your bedroom. Switch off the TV and remove phones and laptops from your sleeping area.
8. Practice Yoga And Meditation Before Bed
Try a few simple yoga stretches to relax your muscles before getting into bed. Meditation also helps you ease into sleep and makes your mind settled. If you’re not into yoga, you can try out other soothing activities like taking a shower, listening to calm music, and reading.
Avoid stressful activities like running or even exercising right before bedtime. Exercising tenses your muscles, and your body requires relaxed muscles for an optimum sleep experience. Instead, work out in the afternoons or early morning if you can.