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How To Relieve Low Back Pain While Sleeping

When Should You Visit A Doctor For Your Lower Back Pain

How to Fix Lower Back Pain from Sleeping Wrong

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:

  • Severe abdominal pain

How To Relieve Middle Back Pain While Sleeping

If youve tried the tips above and still cant sleep, then its time to move away from coping with middle back pain while sleeping and start actively treating it.

Fortunately, there are a multitude of ways to treat back pain. However, not all of them may work for you, and some may even be harmful, depending on your back pain cause or underlying medical conditions. Because of this, its always important to consult with your doctor before beginning any new treatment regimens.

Sleep On Your Side With Curled

Discs are cartilages between the vertebrae in your spine. These discs become herniated when part of a disc pushes out of its normal space which can responsible for nerve pain, weakness, and more.

If you are suffering from a herniated disc, then adopt a curled-up foetal position which can provide relief during the night. Lying on one side with tucked knees into chest reduces the bending of the spine muscles and helps to open up the joints.

Curl yourself into a foetal position which helps to open the space between vertebrae and help you to get relief from back pain.

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Find The Right Position

Certain sleeping positions can help ease your back pain, so find one that is most comfortable for you. Try sleeping with a pillow between or underneath your legs for extra support.

If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.

Avoid sleeping on your stomach because it puts a lot of strain on your back. If itâs the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back. Or, to break the habit, wear a sleep shirt with a pocket in front and put a tennis ball in it.

Find The Best Mattress For Lower Back Pain For You

25 best How To Sleep With Lower Back Pain images on Pinterest

If its in the cards financially for you to buy a better mattress, follow these suggestions:

  • The best mattress for lower back pain is the one that feels best for you people may debate over hard mattresses, soft mattresses, or the perfect sleep number, but the truth is that whatever feels good is the best option for you, as long as it encourages proper alignment
  • Make sure the mattress you select allows the spine to rest in its natural alignment, as if you were standing straight
  • Overall, most suggest a medium-firm mattress for reducing lower back pain but side sleepers tend to prefer softer mattresses and back sleepers tend to prefer firmer mattresses
  • Try different types of cushioning and support, from solid foam mattresses to memory foam to those that use steel coils

Try out several mattress options out at the store and see which one you like. Consider ones that you dont think youd like. Be adventurous. And dont be shy: take your shoes off and hop on for a few minutes while relaxing in your usual sleeping position. Considering most people sleep for one-third of their lives, investing in a good, comfortable mattress is critical to not only improving quality of sleep, but also helping to reduce back pain.

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Dont Force Yourself To Sleep

Still cant sleep? Dont just lie in bed and let your anxiety mount. Instead, get up and go do something that wont be too stimulating in another room until you feel drowsy.

Lying in bed forcing yourself to get to sleep makes things worse, says Molin. Changing this one routine can help your chances of sleeping more consistently through the night, even with ongoing back pain.

Read Also: How To Loosen Tight Hips And Lower Back

Chiropractic Care Treatment And Acupuncture

Lower back pain and even knee pain can also be treated by using complementary therapies. These include acupuncture and chiropractic treatment. Before going to have these complementary therapies, tell your doctor that you are expecting a baby.


Acupuncture is considered beneficial in pregnancy-related back pain. The acupuncturist will insert needles at different pressure points of your body to remove blockages and relieve pain. Lower back pain points are present in your hands, foot, lower back, hip, and back of the knees.

When these points are stimulated, pain-relieving chemicals get released from the spinal cord that helps relieve pain. The stimulation of nerves and other tissues helps release endorphins that can change the way your body treats pain.

Chiropractic Treatment

Many pregnant women go for chiropractic treatment where the Chiropractors use spinal manipulation and a range of other techniques to treat lower back pain. The Chiropractors focus on the proper alignment of your musculoskeletal system. The purpose of this treatment is to provide relief from nerve compression and muscle tightness.

Chiropractic treatment helps your body deal with back pain symptoms in a better way by developing spinal health and nervous system function and increasing the mobility of your joints.

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What Is Sciatica What Causes Sciatica Pain

Your lower back has five sciatic nerve roots that extend through your hips, buttocks, and down the back of each leg. When one or more of these nerves become irritated, inflamed, or compressed, usually due to a herniated or ruptured intervertebral disc, it may cause pain, tenderness, or tingling sensations that radiate throughout your legs. Sciatica may affect men and women of all ages, but its most common among adults between the ages of 30 and 50. Women are likely to develop sciatica during pregnancy because of additional pressure placed on the sciatic nerve.

Back pain can make getting through the day hard, but it can make getting a good nightâs sleep even harder. It can be tough to find a comfortable position so you can doze off. And you might not even be able to get in and out of bed without pain.

But good sleep is essential to your health, and an important part of your overall well-being. Studies have found that Americans who ranked their quality of life very good or excellent slept an average of 18 to 23 minutes longer than those who considered their health and quality of life poorer. But studies have shown that not getting enough sleep may actually make you more sensitive to pain.

If youâre having trouble getting enough shut-eye because of back pain, try these tips that can make sleeping a little easier.

Overdoing Exercise The Day Before

Best Sleeping Positions for Lower Back Pain Recovery

Regular exercise can help strengthen the back and reduce back pain. However, overdoing it at the gym or while playing sports can lead to morning back pain and stiffness.

It is important for a person to pay attention to their posture during and after any intense physical activity. Properly warming up and cooling down can also help reduce back pain and muscle stiffness the following day.


The following can help alleviate symptoms of exercise-related back pain:

  • applying hot or cold packs to the affected area
  • taking OTC anti-inflammatory drugs, such as ibuprofen and naproxen

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Best Sleeping Positions For Lower Back Pain

Dr. Nayantara Santhi

Dr. Nayantara Santhi holds an academic position at Northumbria University. After completing her Ph.D. at Northeastern University , she joined the Division of Sleep Medicine at Harvard Medical School as a post-doctoral fellow to research how sleep and circadian rhythmicity influence our cognitive functioning.

By McKenzie HydeCertified Sleep Coach

Lower back pain and poor sleep have a two-way relationship, meaning one intensifies the other. Back pain makes it difficult to get comfortable in bed, resulting in poor sleep and

Lower back pain and poor sleep have a two-way relationship, meaning one intensifies the other. Back pain makes it difficult to get comfortable in bed, resulting in poor sleep and reduced muscle recovery, and thereby causing more back pain.

Lower back pain is commonly caused by health conditions such as arthritis or herniated discs, muscle strains due to bad posture, improper lifting, and a poor sleeping position. Lets take a closer look at the best sleeping positions for lower back pain.

Sleep On Your Back In A Reclined Position

Reclining can be beneficial for your back because it creates a space between your thighs and trunk. This angle helps to reduce the pressure and strain on your spine.

Sleeping in this position alleviate back pain and other discomforts in the lower regions. If you are diagnosed with lumbar conditions, then this position may be beneficial for you.

If you are suffering from isthmic spondylolisthesis , then this position may be beneficial for you.

It is essential to keep your spine in proper alignment.

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When To See A Doctor

People can often treat back pain with home remedies and some patience. However, a person should speak with a healthcare professional about chronic or severe back pain.

A healthcare professional may recommend physical therapy, medication, or other treatments. People with existing health conditions or who take regular medications should speak with a medical professional before trying herbal medications or supplements.

Remember: Alignment Is Key

LCAO013. Relieve lower back pain while you sleep with the CountourSleep ...

No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, and hips.

You may notice gaps between your body and the bed that strain your muscles and spine. You can reduce this stress by using pillows to fill the gaps.

Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.

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How Sleep Position Affects Your Spine

When you think of poor posture leading to orthopedic issues like lower back pain or neck pain, standing posture or sitting position probably come to mind. But theres a third type of posture you may be forgetting, and it affects your health just as much as standing and sitting its your sleeping position.

Your bodys posture during sleep can have a negative effect on your spinal column and other body parts, too

Minus a few tosses and turns in the night, the posture we hold during sleep is sustained for several hours at a time. If something in the body is crooked, twisted, pinned under another body part, or held at a strange angle, it can stay that way for far, far longer than it would when youre awake.

As you probably know from experience, the result of an awkward sleeping posture can be painful the next day, ranging from the pins and needles of an ‘asleep’ limb to the torture of a middle-of-the-night leg cramp.

And then theres your spine your back and neck.

Enjoy Better Sleep With Less Back And Neck Pain

Sleeping on your back and with sufficient head support on your side will keep your spine in its natural position through the night, helping alleviate your back and neck pain. Various stretches can also enable you to sleep more comfortably. Try these tips so that you wake up feeling ready to tackle the day.

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The Best Sleeping Positions To Help With Lower Back Pain

  • The Best Sleeping Positions to
  • The best sleeping positions to help with lower back pain may surprise you. When it comes to this topic, Information on the internet can be misleading, so weve broken down the best sleeping positions and their benefits so you do not have to decipher fact from fiction. Sleep position modifications and other changes to day-to-day routines can help manage and prevent back pain while promoting restful sleep. Continue reading below for more information on the best sleeping positions for lower back pain, alignment tips, and more.

    What can I do?Do you deal with lower back pain? Youre not alone. The Global Burden of Disease study named lower back pain the leading cause of disability across the globe. Whats even more interesting is that most back pain isnt caused by serious medical conditions, like cancer or arthritis. Instead, its often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits. Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better nights rest.

    1. Sleep on your side with a pillow between your kneesIf lying flat on your back feels uncomfortable, try shifting over to your side:

  • Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
  • Place a pillow between your knees.
  • Lay on your back and then roll over gently onto your side.
  • Lay flat on your back.
  • Alternative Treatments For Back Pain Relief

    How to Fix Lower Back Pain While Sleeping (PILLOWS)

    No two people experience back pain and sleep problems in the exact same way, so its worth exploring a variety of techniques until you figure out what works best for you. You dont have to only treat your back pain before you sleep either.

    Other ways to relieve lower back pain include:

    • Using a heating pad or electric blanket
    • Massaging area with ointment that includes cayenne pepper, which reduces pain
    • Practicing progressive muscle relaxation to help with physical and mental tension
    • Acupuncture sessions, which has been shown to decrease pain after 12 months

    A doctor or other healthcare professional can also make personalized recommendations for sleeping better with lower back pain, and prescribe medication as needed.

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    Herniated Or Bulging Disc

    You have discs all along your spine in between each pair of vertebrae. Each disc is filled with a jelly-like substance that keeps your backbones from grinding against each other when you move.

    A herniated disc occurs when one of the discs breaks open. A bulging disc is a similar condition, but instead of breaking open, the disc slips out of place and the inner substance bulges outwards but doesnt rupture. Both conditions may be asymptomatic, or they may cause symptoms like pain, numbness, and weakness.

    Herniated and bulging discs affect both the surrounding vertebrae and, often, the nearby nerves. These injuries are most common in the lower back, but they can also occur in the middle and upper back and even in the neck.

    Ask For Recommendations To Find The Best Mattress

    If youre wondering how to get rid of lower back pain while sleeping, and youve decided to spring for a mattress, you can also rely on reviews to help.

    Ask the salesperson which ones he or she would suggest for back pain. Also look towards the internet for online reviews and testimonials. We suggest checking out these mattresses that were created specifically for people with back pain.

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    Where Does It Come From

    Back pain, of course, originates in the back. There are a wide variety of potential causes from temporary muscle strain to spinal abnormalities. Medical News Today explains that causes of back pain can stem from different types of strain, structural problems, internal infections and cancer, as well as sleep and mattress issues. The more common causes of back pain are:

    • Strain: Strained muscles or ligaments due to improper or too heavy lifting, awkward movements
    • Skeletal problems: Ruptured or bulging discs, sciatica, scoliosis, arthritis, osteoporosis
    • Infections: of the spine, pelvis, or nerves
    • Sleep disorders: people with sleep disorders are more likely to have back pain
    • Bad mattress: poor support can cause or worsen pain
    • Lifestyle: poor posture, standing, hunching and bending for long periods and extended driving


    Strain is the most common reason for back pain, affecting muscles and ligaments. Improperly lifting or pulling things and lifting or carrying heavy objects are common ways muscles become strained. Sudden movements, such as getting out of bed or cars awkwardly or falling, can trigger pain. Bending, standing, hunching over a desk or driving for extended periods of time also causes muscle tension and strain.

    Structural Problems

    Other Causes

    Lower Back Pain When Lying Down

    The Best Sleeping Position for Lower Back Pain


    Lower back pain when lying down can be caused by a number of things. Sometimes, getting relief is as simple as switching sleeping positions or getting a mattress thats better suited to your needs.

    However, if you cant get relief from changes to your sleep environment, or if the pain occurs only at night, it may be a sign of something more serious, like arthritis or degenerative disk disease.

    Talk to your doctor if your back pain is accompanied by:

    • pain that spreads to the legs

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