How To Sleep Better With Lower Back Pain
Getting quality sleep is an important part of recovering from lower back pain, but sleeping well may seem like a tall task when your back hurts. While theres no guaranteed way to get better sleep, certain practical tips can help:
- Find a supportive sleeping position. Ideally, you can sleep on your side, but regardless of the position, make sure your spine is well-aligned. If needed, use extra pillows for body support.
- Be careful with alcohol and caffeine. Though alcohol may help you doze off, it can throw off the quality of your sleep. As a stimulant, caffeine can make it harder to fall asleep and stay asleep.
- Try relaxation methods. Finding techniques to wind down can put you in the right state of mind for sleep with less focus on pain.
- Reduce potential sleep disruptions. If you inadvertently wake up at night, pain may make it harder to get back to sleep. For that reason, try to eliminate excess noise and light from your bedroom or block them out with a sleep mask or earplugs. Set your bedroom to a temperature that will be comfortable throughout the night.
Focusing on sleep hygiene can improve your sleep habits so that you can sleep better both during and after episodes of lower back pain.
How Can I Stop My Lower Back From Hurting When I Lay Down
If you arent exactly sure why your lower back is hurting when you lay down, but you know you want it to stop, there are some quick things you can do to lower your pain level.
Start by applying a heat pad to the area this will increase blood flow and promote healing, plus it just feels good!
If necessary, take some sort of over the counter anti inflammatory such as advil, ibuprofen, etc. Dont rely on these for constant relief, but you can use these on your worst days as a crutch here and there.
Try to keep yourself moving, even if its just taking a walk around your house or backyard. Motion is lotion for the spine, and rest is only good protocol immediately following an injury. Often times, you can remedy much of the stiffness associated with the aforementioned back issues by just getting your body moving again.
How To Treat Your Lower Back Pain
Treatment for low back pain usually depends on whether your pain is chronic or acute. Generally, surgical treatment is only recommended if there is sufficient evidence of worsening nerve damage and this is when corrective surgical procedures may be recommended. Some of the conventional low back treatment options include the use of cold or cold packs, activity, strengthening exercises, physical therapy and the use of medications.
All experts agree that the key to recovery from acute back pain is to always have a normal curve of your spine. So, in this section, we want to provide you with effective and scientifically proven tips on how to sit appropriately when you are suffering from low back pain.
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Upgrade Your Mattress And Pillows
If your mattress and pillows are old and sagging, theyre likely causing or worsening your lower back pain. We recommend memory foam, latex, or hybrid mattresses for lower back pain because they relieve pressure points and support your spine. Choose a mattress firmness suited for your sleeping position and size for optimal pain relief.
Firm mattresses work best for stomach sleepers and larger individuals because they dont sink very far. Back and combination sleepers typically prefer medium to medium-firm mattresses for their adequate blend of cushioning and support. If youre a side sleeper or lightweight, a medium to medium-soft mattress cradles your wider body parts without causing you to sink or develop pressure points.
If youre not in the market for a new mattress, use a mattress topper. Toppers are available in both soft and firm comfort levels to suit any sleeping position. Search for at least a 2 to 4-inch topper made of latex or memory foam.
With any sleeping position, use a pillow to fill the space between your head and the mattress and keep your head in line with your spine. Too thin or thick of a pillow overextends your neck and leaves it stiff and sore. Opt for memory foam or latex pillows because they closely conform to your head and neck, relieve tension, and provide excellent support.
Help For Lower Back Pain
If you experience lower back pain, you may think that getting an X-ray, CT scan or MRI is needed to find the cause of your pain. However, these imaging tests usually dont help, according to Dr. Matthew Messoline, a doctor with Sharp Rees-Stealy Medical Group.
Most people with acute lower back pain feel better in about a month, regardless of having an imaging test, he says. Those who do get an imaging test for their pain dont necessarily get better faster. In fact, many cases of back pain can be easily treated with over-the-counter pain medication and through simple things like walking.
Imaging tests can sometimes lead to surgery and other treatments that may not be necessary. One study suggested that people who had an MRI were much more likely to have surgery than those who did not have an MRI. However, the surgery did not help them get better any faster.
Dr. Messoline also cautions about the risks associated with imaging tests. X-rays and CT scans use radiation that can add up and be harmful with repeated exposure over time, he says. If an imaging test is not necessary, it is best to avoid the exposure to radiation when you can.
When imaging tests for back pain are recommendedThere are instances when an imaging test is needed right away. Dr. Messoline recommends that you talk to your doctor if you experience back pain along with the following:
Self-care treatment for lower back painDr. Messoline offers these tips for treating lower back pain at home:
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Stand Up And Walk Around Once An Hour
Walking engages muscles such as the hamstrings, hip flexors and erector muscles located in the spine. Avoid being sedentary and sitting all day by getting up and walking around the house or office every hour. I also highly recommend getting in a longer 30-minute walk on your lunch break. Walking can drastically improve low-back pain by lessening agitation in the joints from remaining stagnant for long periods of time. Plus, its a great energy and mood booster during the work day!
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Stretch #1 Knees To Chest
More than anything this stretch it to make sure you are in a position to move forward to more complex and intense movements. But it also allows an opportunity to get simple range of motion in the legs and pelvis to stretch the surrounding musculature.
Doing this exercise to fix lower back pain at home you will want to start with finding a comfortable place to lay down on your back.
Slowly bring your knees to your chest and grab the front of your knees with your hands pulling your legs closer to your body as able. You should feel a sensation in the glutes and hamstring as well as the lower back where you are experiencing pain.
Hold this stretch for 30 seconds, take a break, and then repeat to give your low back relief.
Get Out Of Bed The Right Way
As SpineUniverse explains:
Lastly, make sure you are getting out bed properly. Unfortunately, the majority of people will sit up, twist their back to prepare to get into a standing position, and use their back to stand. This method is incorrect. The proper way to exit a bed upon waking is to roll onto your side and use your arm to push up from the side-lying position. From this position, scoot to the very edge of the bed and get up using your legs, not your back.
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The Worst Sleep Position: On Your Stomach
Sleeping on your stomach is the worst position for your spine, according to Raymond J. Hah, MD, a spine surgeon at Keck Medicine of USC and assistant professor of clinical orthopedic surgery at the Keck School of Medicine of USC. This position puts the most pressure on your spines muscles and joints because it flattens the natural curve of your spine, he says. Sleeping on your stomach also forces you to turn your neck, which can cause neck and upper back pain.
Research shows that theres a correlation between pain and sleep, so it makes sense to incorporate simple changes in your sleep style that alleviate back pain and less pain means better sleep.
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Tip #: Find The Best Mattress And Pillows For Your Back
Much like sleeping positions, there is not one true type of mattress or pillow that will work for everyone with lower back pain, so make sure to experiment with what feels best for you.
- In general, we recommend a medium-firm mattress over a very soft one. You want the mattress to provide support, so make sure youre not sinking in.
- How long youve had your mattress? If its been over eight years, it might be time to do some mattress shopping. Although mattresses can last a while, their materials do break down over time and lose those qualities that help support a healthy sleep position.
- Look for pillows that can support sleeping on the back and on the side . There are specialized pillows that are suitable for both positions. Remember that generally you need a thinner pillow when lying on the back, and thicker pillow when lying on the side.
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On Your Side With A Pillow Between Your Knees
Sleeping on your side is one of the most common sleep positions, but it comes with a risk of your spine sagging in one direction while you sleep. Thats why Dr. Womack recommends adding a pillow between your knees to help straighten things out. It props up the top leg, which makes the pelvis more neutral, he says.
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Best Sleeping Positions For Neck Pain
The best sleeping positions for the neck are on your back or your side. The back in particular is recommended just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.
If you sleep on your side, use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.
The trouble with sleeping on your stomach is that you have to twist your neck to keep your head on its side, which puts pressure on the nerves. You can try to retrain yourself to adopt another position, using pillows to coax yourself and to support you in a side or back-lying position. If you must sleep on your stomach, use a thin pillow or no pillow, trying to keep awkward angles at a minimum.
For all sleep positions with neck pain, you should use a pillow under your neck that provides support, such as a rolled towel or cervical pillow.
There is also such a thing as neck pain from sleeping wrong. Sometimes you wake up with neck pain. Sleeping at an awkward angle, sudden head or neck movements during sleep or neck strain from injury may cause neck pain. In addition to utilizing treatments to relieve this neck pain, make sure that future sleep includes a good pillow for neck support.
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When Should You Visit A Doctor For Your Lower Back Pain
It is highly advisable to seek medical attention if lower back pain persists for longer than one to two weeks and affects your ability to participate in essential activities.
You must immediately visit a doctor if your lower back pain occurs after severe trauma or your lower back pain is accompanied by:
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Severe abdominal pain
Sleeping On Your Stomach
This position can help reduce chronic back pain. When you sleep on your stomach, your lower back is not in a flexed position.
This can help to reduce the amount of pressure on your lower back and spine and contribute to lower back pain relief.
In addition, sleeping on your stomach can help keep your spine in alignment. This can also help to reduce the amount of pressure on your lower back and spine.
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Change Your Sleeping Surface
If you’reexperiencing back pain while sleeping it is possible that your sleeping surfacemay be too firm or too soft. If your mattress is too soft, it won’t provideenough support for your body to maintain its natural alignment and can createextra stress or pain. If your mattress is too hard, it can be painful atcontact points like your hips, knees and shoulders. Adding a mattress topper orpurchasing a mattress with the right amount of support may help address backand hip pain.
How Do I Get Rid Of Lower Back Pain Asap
10 Ways to Manage Low Back Pain at HomeKeep Moving. You might not feel like it when you’re in pain. … Stretch and Strengthen. Strong muscles, especially in your abdominal core, help support your back. … Keep Good Posture. … Maintain a Healthy Weight. … Quit Smoking. … Try Ice and Heat. … Know Your OTC Medications. … Rub on Medicated Creams.More items…
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Sleep In A Fetal Position
If you have a herniated disc, curl up in a fetal position. When you lie on your side with your knees tucked into your chest, you’ll be able to minimize the bending of your spine and open up your joints simultaneously. If you choose the fetal position, use a pillow to give your head and neck some support.
Consider Spinal Cord Stimulation
Spinal cord stimulation works similarly to TENS unit therapy. The device emits a small electrical current to override painful nerve signals.
A spinal cord stimulator, however, is a semi-permanent device. Its implanted within the area of the spine that is leading to pain. It can provide more targeted, effective pain relief. It also allows patients to control those pain-correcting signals through a hand-held control device.
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A Specialist Can Help You Figure Out If Your Sleep Position Is Causing Your Pain
An expert can help determine the cause of your pain, says Dr. Grimes, though she adds that it might take a bit of detective work. They might ask questions about your sleep positions and if you feel any similar pain connected to sitting or standing, which can help them narrow down the cause of your pain.
It is also important to investigate whether other medical issues are interfering with sleep. If somebody is waking up frequently because of sleep apnea, their back pain might be getting worse because theyre not getting restorative sleep. For some people, immobility while they sleep rather than a particular sleep position could cause pain, says Dr. Smith. With osteoarthritic conditions, for example, joints may swell a little bit when theyre not mobile. So getting those joints moving again can be painful when you go to the bathroom at night and get up in the morning. Some people may report similar discomfort if they go to a movie, so that pain may not be related to your sleep position.
Dr. Kelly Grimes
Stretch Your Back Throughout The Day
Another easy way to keep pain at bay is to stretch the muscles in the back of the body that get tight from sitting and carrying out everyday activities. The seated childs pose is another move that is easy to do at your desk while youre listening to a meeting or when you need a one-minute break. Sit on the edge of your chair, making sure that your upper thighs are supported by the chair. Position your feet as wide as your knees and your knees as wide as your hips. Lean forward, allowing your torso to hang forward over your legs. Allow your arms and hands to fall naturally to the ground on either side of your feet. Relax your head and neck to release tension in the neck, shoulders and back. Focus on steady, even breaths while maintaining a rounded spine. Hold for 5 slow, deep breaths.
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Stretch #4 Hamstring Stretch
The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.
These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.
This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.
Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.
Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.
