4 Ways to Sleep When You Have Low Back Pain

2024 Author: Jason Gerald | [email protected]. Last modified: 2024-01-19 22:11

There are millions of people who suffer from low back pain caused by various factors, such as work, exercise, standing too long, or chronic conditions. The lower part of your skeleton, or the area around your waist, is prone to pain and muscle fatigue. One aspect of taking care of the spine is to learn how to sleep properly. The body may take a while to get used to the correct sleeping position; however, changing your sleeping position and supporting your back properly will be beneficial in the long run. If you suffer from back pain, buy a good mattress and pillow as an investment, learn about good sleeping posture, and take some recommended steps to get a good night's sleep. Sleep can help relax muscles and also restore pain receptors, so you'll wake up in the morning pain-free.

Step

Method 1 of 4: Adjusting the Bed

Step 1. Check if your mattress has been used for more than eight years

If so, it may be time for you to replace a new mattress. The mattress material will break down as time passes, so the support provided to the back and body will be reduced.

There is no "best" type of mattress for people with back pain, so try several mattresses before you buy to find the type of mattress that is most comfortable for you. Some people prefer a firm mattress, but there are also those who prefer a soft mattress.
Foam mattresses may feel more comfortable for some people than spring beds.
Choose a mattress store that offers a satisfactory guarantee as well as a refund policy. Adapting to the mattress may take several weeks. If your back pain doesn't improve after you sleep on the mattress for a few weeks, you may be able to get it back.

Step 2. Make the bed more supportive

If you can't afford to buy a new bed now, you can make the bed more supportive by using plywood. Place the plywood between the bed frame and the mattress. You can also put the mattress on the floor.

You may find that foam or latex mattress covers make the mattress more supportive. Both mattress covers are also a less expensive option when compared to replacing a new mattress, if you can't afford to spend a lot of money outright

Step 3. Purchase a supportive pillow

Buy a pillow made specifically for the way you sleep, either a side pillow or a back pillow. Consider a body pillow or a king-sized pillow to put between your legs if you sleep on your side.

Method 2 of 4: Studying Body Mechanisms

Step 1. Learn how to lie down and get out of bed correctly

You will hurt your lower back if you lie down the wrong way. Use the "log roll" technique every time you want to lie down.

Sit on the edge of the bed, about where your buttocks are when lying down during sleep. Lower your upper body to your left or right side while lifting your legs. You should keep a straight plank in this movement.
To sleep lying down, roll from side to side, and make sure you're doing it in a plank position. Bend the leg opposite the direction you are rolling. Push the sole of the foot down to push yourself to the other side. Learn how to always move in a plank so you don't hurt your back.

Step 2. Sleep in the fetal position

Sleeping on your side with one knee elevated can help reduce low back pain by leaving the spine joints open. Place a king-sized pillow or body pillow between your legs when you sleep on your side.

Bend both knees, and lift until you reach a comfortable position. Don't bend your spine. Place a pillow so that it creates a snug position between both ankles and knees at the same time. Using pillows helps in keeping the hips, pelvis, and spine straight, and also reduces tension between them.
Use a thicker pillow if you sleep on your side.
Change the side of your bed. If you sleep on your side, change the side of your bed. Constantly sleeping on one side can cause imbalance or muscle pain.
Pregnant women should sleep on their side, not lying down. Lying down will slow down blood flow to the fetus, which can affect the amount of oxygen and nutrients that reach the fetus.

Step 3. Place a supportive plush pillow under your knees if you sleep lying down

That way, your back will be in a straight position, and the big curvature in the lower back will disappear. This method can relieve pain in just a few minutes.

If you sleep on your back and on your side, you can use a support pillow and place it under your knees or between your legs when you change positions.
You can also place a small towel roll around your lower back for added support.

Step 4. Don't sleep on your stomach if you have lower back pain

Sleeping on your stomach will put a strain on your lower back, and it can also strain your spine. If you can only sleep on your stomach, place a pillow under your pelvis and lower abdomen. Don't use a pillow if it strains your neck or back.

Some people with a lower disc bulge may find it better by sleeping on their stomach on a massage table. This effect can be stimulated at home, namely by getting rid of the usual pillow, then wearing an airplane pillow on the head. That way, your face will still be facing straight down and your neck won't be dislocated. You can also place your hands above your head, then position your forehead over your hands

Method 3 of 4: Preparing the Lower Back for Sleep

Step 1. Use heat to relieve lower back pain before going to bed

The heat will relax the muscles, which can relieve lower back pain. Heat is more effective for chronic back pain than ice.

Take a warm bath for 10 minutes before going to bed. Let the warm water run down your lower back. As another option, you can take a hot shower before going to bed.
Place a hot water bottle or heating pad on the painful area. Don't use a hot bottle or heating pad while sleeping! Doing so is likely to cause burns, or even fire. Apply heat for 15 to 20 minutes before going to bed.

Step 2. Do deep breathing exercises while you sleep

Try to inhale and exhale deeply, and start by making a sound. Try to visualize every muscle in your body relaxing.

Start by taking a few deep breaths. Close your eyes, and be aware of the rhythm of your breathing.
Imagine yourself in a place where you feel relaxed and calm. The imagined place could be the beach, the forest, or even your own room.
Get to know the details of the place you envision. Use all of your senses - sight, hearing, touch, taste, and smell - to imagine how you would feel in such a relaxing place.
Spend some time imagining the place before you go to sleep.
You can also listen to sleep meditation guides downloaded to your phone or played on your computer.

Step 3. Avoid heavy meals, alcohol, and caffeine before bed

Eating a heavy meal before bed can increase stomach acid so you will stay awake. A light snack like a slice of bread may help you sleep well if you usually wake up in the middle of the night hungry.

Limit the amount of alcohol you consume completely. Do not drink more than one drink of alcohol per day for women, or two drinks per liver for men. Drinking alcohol before bed may make you fall asleep faster, but alcohol will interfere with REM sleep, which is necessary for you to feel rested and refreshed when you wake up.
Try not to consume caffeine six hours before bedtime. Caffeine can interfere with sleep.

Step 4. Apply an analgesic on the lower back before going to bed

Analgesics are sold in sports supply stores and drug stores. Analgesics can create a comfortable warm sensation as well as a relaxing feeling in your muscles.

Step 5. Don't rest in bed for too long

Resting in bed for too long can cause muscle stiffness and increase back pain. If you are not advised by your doctor to do so, it would be better if you do not rest in bed for too long. It is important that you get up and move as soon as possible. Getting out of bed every few hours will be good at first. Resting too long in bed after an acute injury will weaken your muscles and slow down the recovery process.

Make sure that you always consult a doctor before returning to normal physical activities. Don't hurt yourself again by doing these things too soon

Method 4 of 4: Getting Additional Help

Step 1. Try different combinations of the techniques

It may take you a few weeks to experiment and find a combination of techniques that works for you.

Step 2. Try other pain relief strategies

If your back pain doesn't seem to be getting better, trying other strategies for back pain relief in your daily routine may help.

Avoid movements that will strain your back. When lifting something, use the power from the legs, not the back.
Use a foam roller to relieve muscle pain. The foam roller is shaped like a thick pool noodle. Lie down on a flat surface, and roll a foam roller under your back. Make sure that you are careful when using a foam roller on your lower back. Make sure that the body is slightly inclined to one side, which is useful for preventing hyperextension of the lower back. Over time, the foam roller can squeeze the joints and cause pain. Leaning slightly to one side can reduce discomfort or your risk.
Prepare the ergonomically correct place.
Make sure that you have proper support for your waist when sitting. A chair with good lumbar support can help you avoid lower back pain from sitting too long. Stand up and stretch approximately every hour.

Step 3. Go to the doctor

Acute back pain should get better on its own if you apply proper treatment. If your back pain doesn't improve after four weeks, you should see a doctor. You may have a more serious condition that requires additional treatment.

Common causes of low back pain are arthritis, degenerative disc disease, and several other nerve and muscle problems.
Appendicitis, kidney disease, pelvic infections, and disorders of the ovaries may also cause lower back pain.

Step 4. Recognize severe signs

Low back pain is common and affects 84% of adults at some stage in life. However, there are certain symptoms that indicate a more severe condition. If you experience any of the following symptoms, seek medical care as soon as possible: