Tips to Sleep with Lower Back Pain
The lower back features a series of structures. It comes with the five vertebrae of the lumbar spine, each bolstered by shock-absorbing discs and held in place by the ligaments. The surrounding muscles offer support and connects spine through tendons. Nerves runs down through the spinal column to deliver the signals throughout the body.
Lower back pain supports body weight the most. It is integral to all types of movements. Whether lying down, walking, sitting, or standing, the lower back plays a role in comfort and mobility.
As the lower back pain comes with complexity and how much we depend on back, it comes as no surprise that it is one of the leading hotspots for pain. About 8 out of 10 people suffer from lower back pain, which is one of the top reasons people see a doctor.
Back pain may range from mild to severe and may be long-lasting or short-lived. However, when it is serious, it may interfere with and debilitate nearly all aspects of daily life, including sleep.
Sleep and pain have a complex relationship. For example, pain may disrupt sleep, and poor sleep may make it more likely for a person to experience pain. In addition, a mattress or sleeping position that doesn’t support the lumbar spine may exacerbate or induce lower back pain.
Understanding the links between lower back pain and sleep offers an approach to finding relief. Quality sleep may help you to reduce or prevent back pain, and knowing how to sleep when you have back problems may help you to cope with pain and contribute to recovery and healing.
However, you can consult a doctor for medications if the pain becomes unbearable. You can download the pharmacy discount card for discounts on medication.
Types of lower back pain
There are two kinds of primary lower back pain. These are:
Acute lower back pain
It is a short-term pain that lasts for just a few days up to a few weeks. It often has a connection to an identifiable injury or event. When acute back pain fades away, there is no ongoing effect on mobility.
Chronic lower back pain
It goes on for three months or longer. It usually occurs without a clear link to the initial injury.
Lower back pain that often starts as the acute tends to become chronic. About 20% of acute low back pain cases persist and become chronic.
Relation Between Lower Back Pain and Sleep
Researchers have seen an association between sleeping problems and lower back pain. The growing evidence points towards a two-way relationship that they can mutually reinforce.
Discomfort from the pain could be a major barrier to sleep. Lower back pain makes it tough to get comfortable enough to fall asleep. It may also provoke night time awakenings when pain surges.
People suffering with sleeping problems are more likely to start suffering from pain or have the pain get worse. Experts are still determining the reason behind the problem, but there are many possible explanations. For example, sleep deprivations may impair healing, affect mood in ways that heightens pain sensitivity, or disrupt brain chemicals that involve how we experience pain.
The effect of Sleeping Positions on Lower Back Pain
Another link between lower back pain and sleep is the position affecting the spinal alignment. Although posture associates with standing and sitting, it is also essential when lying down.
A sleeping position involving contorting, twisting, or putting pressure on the lumbar spine may cause stiffness and pain. The pain often worsens in the morning and may persist throughout the day.
Best sleeping position for lower back pain
Are you a back or side sleeper? Or do you prefer sleeping on your stomach? Researchers looked at all three common sleep positions. They found two sleeping postures that may reduce or prevent low back pain: sleeping on your side with pillows or alternating between supported supine and side-lying postures.
Sleeping on your stomach may increase the risk of back pain. It doesn’t mean that stomach sleeping is completely off-limits, but you may require some modifications. For example, sleeping on your side without a pillow between your legs increases back pain because it twists your torso.
Here are a few sleeping positions for low back pain:
Sleep on the side with a pillow between your knees
Sleeping on your side with a pillow between your knees is the best position to help decrease back pain for many people. It keeps the natural curves of your spine intact and with full support. In addition, experts recommend this sleeping posture to relieve and prevent back pain during pregnancy.
It is essential to note that this position needs to be done with the pillow between your legs, as instructed below:
- First, lie on your side with your knees bent slightly.
- Next, put a pillow under the head to keep the neck neutral.
- Next, place a pillow between your knees. It should stop your knee from shifting forward.
- Use a small pillow under the midsection if you find a gap between the mattress and your waist. Doing this will help keep your spine straight.
Placing a pillow between your knees is crucial as it reduces pressure on your cervical spine. Try not to sleep on the same side each night. Switching sides may help you avoid scoliosis, muscle imbalances, or pain.
Sleep in the fetal position
The fetal sleeping posture may be helpful for people with a lateral herniated disc, spinal stenosis, or osteoarthritis. It’s similar to the first position, but you flex your trunk and bend your legs father. These changes open the spaces between the vertebrae (back bones) and help relieve nerve pressure.
- Lie on your side with a pillow under your head to keep your neck in a neutral position.
- Round your trunk, and tuck your knees towards your chest. It should help you move into a fetal position.
- It would help if you used the pillow as a prop for comfort and support. For example, you can put the pillows between your legs, under the legs to keep them bent, or behind the trunk to stop you from rolling back. You may also hold a body pillow in front for support.
Sleep on your back with pillow under knees
Face-up or sleeping supine on your back may help you avoid back pain. In this position, you can evenly distribute your weight, and it helps you in keeping the spine neutral. If you prefer to sleep in this position, you should follow these tips:
- Lie on your back with a pillow under your head to support your neck.
- Place a rolled-up towel or pillow under your knees to keep them slightly bent. It helps to maintain the natural curve in your back.
- Use a rolled-up towel or small pillow under the arch in your lower back for extra comfort and support.
Sleep on your stomach with a pillow under your pelvis
Sleeping facedown or prone on your stomach has a link to shoulder, neck, and back pain. When you sleep on your stomach, your midsection may sink into the mattress, which arches your spine. You may need to turn your head in this position, which may twist your neck.
However, you may find the stomach sleeping ease pain if you have herniated disc or degenerative disc disease. People with these conditions often have relief from standing and pain from sitting. This is because sleeping on your stomach mimics a standing position. If you prefer to sleep on your stomach, you should follow these tips:
Can Mattress Cause Lower Back Pain?
A mattress may be important in reducing or preventing lower back pain as the principal means to support the body during sleep.
Proper spinal alignment requires a good mattress in good condition that doesn’t sag excessively. Research supports the use of medium-firm mattress that helps combat lower back pain. However, the most appropriate firmness may vary based on a person’s weight, individual comfort, sleeping position, body shape, and weight preferences.
Tips to Sleep Better With Lower Back Pain
Getting quality sleep is essential to recovering from lower back pain, but sleeping well is a tall task when your back hurts. While there is nothing guaranteed to get better sleep, here are a few tips that can help you:
Recognize a Supportive Sleeping Position
When you sleep on your side, ensure your spine has the correct alignment regardless of position. Then, if you need, you can use extra pillows for body support.
Be careful about caffeine and alcohol
Even though alcohol may help you doze off, it may throw off the quality of your sleep. Also, as a stimulant, caffeine may make it harder to stay or fall asleep.
Try relaxation methods
Finding techniques for winding down may help you in going into the right state of mind for sleep while focusing less on pain.
Decrease potential sleep disturbances
If you are waking up at night for no reason, pain may make it tough to get back to sleep. Therefore, you can eliminate excess light and noise from your bedroom. Ensure to block them out with earplugs or sleep masks. Always set your bedroom to a temperature that will be comfortable throughout the night.
Focusing on sleep hygiene may improve your sleeping habits so that you can sleep better during and after lower back pain episodes.
When to See a Doctor for Lower Back Pain
Back pain is common and tends to recede quickly. However, it is essential to talk with a doctor if:
- You have other unexplained health changes like urinary problems or weight loss
- You have a personal history of cancer
- There are signs of infections like fever, swelling, warmth, or redness
- You experience numbness or weakness in your lower body
- Pain radiates to the legs or other body parts
- Pain is debilitating
- Pain worsens or continues for more than a few days
- The pain began with a specific injury
A doctor may review symptoms and determine the appropriate next steps for treatment, diagnosis, and testing.
Conclusion
Sleep is crucial for your health. However, staying or falling asleep could be tough when you suffer from lower back pain. Fortunately, as mentioned above, a supportive sleeping position might make getting a good night’s sleep easier. Remember to keep your spine aligned and supported in whichever sleep position you choose.
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