Lower back pain limits your flexibility, annoys you all the time, and it doesn’t even let you sleep.
Are you tired of sleepless nights only because every sleeping position causes even more pain? Lack of good night’s rest makes you grumpy, destroys your productivity, and depletes energy levels thus making you feel tired.
Plus, sleep deprivation amplifies the intensity of pain thus making your problem even worse. Is there any way to overcome this problem? Of course, there is; you just need to opt for a proper sleeping position for lower back pain and this post features five useful ideas.
What is the Best Way to Sleep with Lower Back Time?
Despite the fact that lower back pain is a source of major frustration, we have plenty of management options to choose from.
In most cases, we focus on physical activity, hot and cold therapy, yoga, and other similar treatments but the way you sleep also matters.
Certain positions aggravate your pain, but there are also those that help alleviate discomfort you experience. Here are five practical sleeping positions to try.
1. Sleeping on the Side with Pillow Between Knees
To be honest, the advantage of this position isn’t due to sleeping on the side per se, it’s the pillow that helps you here. How? The pillow keeps your hips, pelvis, and spine in a better alignment thus relieving pain and preventing stiffness.
This sleeping position is particularly beneficial for persons who find sleeping on the back uncomfortable.
Sleep on the side, but allow your left or right shoulder to make contact with your mattress just like the rest of your body.
Take a pillow and place it right between your knees and add a small pillow under your waist if there’s a gap between the mattress and this area of your body. Try not to sleep on the same side every night because it could have a negative impact on your spine.
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2. Sleeping on the Back in Reclined Position
Sleeping on the back doesn’t seem like a good idea for most patients for lower back pain, but it’s beneficial for people with isthmic spondylolisthesis, a condition that occurs when one vertebral body slips forward on the one below. A deep ache in the lower back is the most prominent symptom of this condition.
People who deal with this condition should opt for an adjustable bed for best support and alignment. Sleeping on the back and reclining creates an angle between trunk and thighs to reduce* pressure on your spine.
3. Fetal Position
To many people, this is the most comfortable way to sleep and it also turns out this is a practical lower back pain relief sleeping position.
Sleeping this way opens the space between vertebrae in your spine thus preventing herniated disc problem, a common cause of lower back pain.
All you have to do is to lay on your back and gently roll over onto your side, draw your knees toward the chest while moving torso toward your knees.
4. Placing Pillow Under Knees While Sleeping on your Back
If you tend to sleep on the back changing the position may seem difficult for you (although you should still try from time to time).
Sleeping on the back evenly distributes your weight and placing a pillow under your knees prevents you from putting too much stress on your spine.
This way, you can sleep on the back just the way you like it, but the lower back area won’t suffer. Simply lie down and place a pillow under your knees. Using a small pillow isn’t the most practical idea because your legs will feel uncomfortable.
5. Placing a Pillow Under Stomach
You prefer sleeping on your stomach? With this simple trick, you don’t have to give up your favorite position.
In fact, individuals with degenerative disc disease may find this sleeping position the most practical because it doesn’t form too much stress on their spine. Just lie on your stomach and place a pillow under pelvis area.
How to Sleep with Lower Back Pain?
How and when you sleep matters in the management of lower back pain. Evidence shows that patients with chronic low back pain have a poorer quality of sleep than healthy individuals. On the other hand, getting enough good night’s rest can relieve your pain and improve* functional status. You can relieve lower back pain due to the sleeping position by choosing a more suitable alternative among those mentioned above, but there are many other things you can do to finally get enough sleep.
- Strive to go to bed every night at the same time and wake up every morning at the same time as well. That way, you’ll establish a regular sleep schedule, get enough good night’s rest and avoid all the consequences that come with sleep deprivation
- Listen to soothing audio including classical music, ocean sounds, audio books for children, relaxation podcasts, among other things. These relaxing sounds relieve both pain and anxiety by redirecting your attention away from symptoms you experience
- Choose a proper mattress to support your back. Avoid firm mattresses because they can aggravate pain and soft mattresses due to lack of support. Ideally, you should opt for a medium-firm mattress
- Avoid staying in bed for too long. While bed rest is a good thing, too much of it can only lead to stiffness in your back and, thereby, more pain
- Choose a pillow that provides adequate support for face and neck
- Avoid watching TV in bed and try not to use your Smartphone or tablet because they keep you up
- Take a relaxing bath before you go to bed
Successful management of lower back pain should also involve modifying the way you sleep.
Fortunately, you have a different sleeping position for lower back pain options to choose from but always bear in mind that using another pillow under your knees or stomach is important for spine alignment and avoiding exhibiting too much stress on your spine.
Remember, you should try not to sleep on the same side all the time to avoid further complications.
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