One of the most important things when managing lower back pain is to sleep better. You must know the best positions for sleeping with lower back pain.
What Will I learn
Studies have shown that getting a good night’s sleep helps reduce and prevent lower back pain. If your sleeping position isn’t helping you find relief, it might be time to switch up your sleeping routine.
Best Positions For Sleeping With Lower Back Pain
If you suffer from lower back pain, paying attention to your sleep posture is important. Certain sleeping positions can help reduce inflammation in your lower back.
Here are some of the best positions for sleeping with lower back pain:
1. Sleeping on Your Back:
Sleeping on your back helps to relieve pressure on your lumbar discs and muscles. It divides the weight equally over the body.
Place a pillow under your knees to keep your spine straight. If necessary, add a small, rolled-up towel or pillow beneath the curve of your lower back for extra support.
2. Sleeping On Your Side:
Sleeping on the side keeps the spine in a neutral position. Put a firm pillow between your legs. It will help in maintaining the proper position of the hips.
It creates an even line from head to toe and keeps stress off your lower back. Keep changing the side on which you are sleeping because it can cause muscle imbalance.
3. Sleeping On Your Stomach – Not Recommended:
Sleeping on the stomach is not recommended. It can create more pressure on the lower back and aggravate pain. You can choose this position if it’s your only comfortable sleeping position.
Place a thin pillow underneath your hips to reduce strain on your spine. Make sure your head rests comfortably on a flat pillow, so you don’t add extra strain to your neck muscles.
4. Sleeping In The Fetal Position:
Sleeping in the fetal position is the best for people with herniated discs. You must lay on your back and roll over onto the side.
Bend both of our knees and try to have a relaxed position with them. You can place a pillow between your knees and ankles. The pillow will help to keep the body aligned.
Important Tips For Better Sleep
Good hygiene habits are important for a good night’s sleep. With these important hygiene tips, you can sleep better and feel refreshed.
To make sure you get the most restful sleep possible, here are some important tips to keep in mind:
1. Keep Your Bedroom Clean And Tidy:
Clutter can be distracting when it comes time to settle down and go to sleep. Make sure you keep your bedroom as neat and organized as possible.
This will help create an environment conducive to relaxation and a good night’s sleep. A clean environment promotes better sleep.
2. Make Sure Your Mattress Is Comfortable:
Your mattress plays an important role in curing your lower back pain. A good mattress can cure the pain. A bad and inappropriate mattress can cause lower back pain while sleeping.
If you feel any stiffness after waking up, there might be a chance that your mattress is not a good fit for you. It may be time for a new one if it feels lumpy or uncomfortable.
3. Avoid Doing Exercise Before Bedtime:
Try to do exercise in the morning time. Doing exercise at night can raise your body temperature. Exercise makes the body parts and muscles active.
They may become tensed, stressed, and stiff. It will make it hard to sleep. For good sleep, the body needs relaxed muscles.
4. Keep Your Bedroom Dark:
Make sure your room is as dark as possible when it’s time to go to bed. Blackout curtains or a sleep mask can help block out any unwanted light.
Turn off all the lights in the room. It will allow for deeper and more restful sleep. You can use low-emitting light if you can’t sleep in a completely dark room.
5. Reduce Noise Levels:
Try to eliminate any unnecessary noises. The noises can disrupt your slumbers. These noises can be of TVs, alarm clocks, and phones ringing throughout the night.
Use a white noise machine if necessary to drown out any outside disturbances. It can make your sleep better. It relaxes the mind and body.
6. Stick To A Consistent Sleep Schedule:
When you get into bed on time and wake up at a certain time, it’ll make your body habitual of a sleeping pattern. This helps to keep your body’s internal clock in check.
Your body will need sleep and rest at that particular time. This is important for getting deep, quality sleep.
7. Make Sure Your Bed Is Comfortable:
Investing in a good mattress and pillow can make all the difference in optimal sleeping habits. Make sure you are comfortable when lying down.
With a comfortable bed, you don’t feel any pressure points or stiffness in certain areas of your body. This helps to sleep well, and body muscles relax.
8. Avoid Caffeine Late At Night:
Caffeine should be avoided late in the evening. It interferes with proper sleep patterns. It makes it harder to fall asleep and stay asleep through the night.
Drinking something warm like herbal tea before bedtime can help relax your body and mind. It is good for better sleep at night.
9. Keep The Bedroom Dark:
Darkness helps to trigger sleep hormones in the brain. It’s important to keep light out of the bedroom when trying to get better sleep.
Blackout curtains or a sleeping mask can be used for this purpose. You can try wearing an eye mask can help block out extra light from disrupting your sleep cycle.
10. Avoid Electronics In The Bedroom:
Screens from phones, computer monitors, televisions, and other electronic devices emit blue light. This light can interfere with our natural circadian rhythm and delay our falling asleep.
Avoiding using these devices before bedtime is important to encourage good sleep habits.
Pain in the lower back can make it difficult to sleep stress-free. Sleeping can help you to fix your lower back pain. Adopt the sleeping positions described above according to your convenience.
Try to sleep in a position that can help relieve pressure on the lumbar discs and muscles. Talk to your doctor for more advice on the best positions for sleeping with lower back pain.
You can sleep well with the right combination of relaxation, rest, and positioning. It will help to manage your lower back pain.
Inappropriate sleeping positions can cause more severe lower back pain. Correct your sleeping positions and sleep with a pain-free back.
Getting sufficient restorative sleep is essential when experiencing any chronic pain. Making sure you’re comfortable while sleeping. It can be a great way to reduce and manage your pain.
Making sure to keep your mattress in good condition. Stretching before bed and limiting caffeine can help to improve sleep. Avoid large meals before sleep.
Some people find that using hot or cold packs on the area helps to ease the discomfort of lower back pain. You can choose any of these pads according to your preference.
Frequently Asked Questions
1. How To Sleep To Fix Lower Back Pain?
Try to find the best and most comfortable position to sleep in. Don’t sleep on one side. It will create an imbalance in muscles. Keep changing the side after some time.
Try different relaxing methods for lower back pain. Avoid the use of alcohol and caffeine. Avoid any sleep disturbance. Check your mattress and pillow before sleeping.
2. When To Consult A Physician For Lower Back Pain?
Lower back pain can worsen if you do not check yourself at the right time. One should consult a doctor if one notices any symptoms of lower back pain.
These symptoms include dizziness, excessive weight loss, and muscular imbalance. When the lower back pain gets worse and more devastating, you should consult your physician as soon as possible.
If the pain continues to the legs and makes it hard to walk, that can be a symptom of chronic lower back pain. Having fever with continuous back pain. Having a weak bowler.
These are common symptoms you do not avoid and get yourself checked.
3. How To Reduce Lower Back Pain Without Medication?
People now prefer drug-free solutions for lower back pain. Medication can cause other side effects in the body. Massage, yoga, physical therapy, and chiropractic treatments are drug-free lower back pain solutions.
Before choosing any option, you must consult your doctor. They will examine you and then suggest treatment accordingly.
The doctor will guide you better for the treatments and their effects. For acute lower back pain, you need rest and some exercise. In chronic lower back pain, you may need some medication and extra care.
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