Wednesday, April 17, 2024
HomeFactsHow To Relieve Lower Back Pain In Bed

How To Relieve Lower Back Pain In Bed

What’s The Best Way To Get Rid Of Low Back Pain

5 Back Pain Relief Stretches You Can Do In Bed

Low back pain can affect your sleep as well as your daily routine, and disrupting or not having the ability to have quality sleep makes everything worse. Even though you can incorporate tips to ease your pain, having a solid solution is essential. The best way to get rid of lower back pain is by tackling the root cause of the pain. You can achieve long-term pain relief through using the Hip Hook, a tool that’s specifically designed to release tension in your iliopsoas muscles, which are often the main cause of lower back pain.

Dont Think About Lower Back Pain While Sleeping Only

Its not just about lower back pain while sleeping only. As DailyHealthPost points out:

Ultimately, its not just about how you sleep. Your posture and activity during the day has a significant effect on muscles that may wind up feeling sore no matter what position you sleep in. During the day, focus on maintaining good posture at work and taking frequent breaks to get up and stretch.

Lower back pain is a condition that affects up to 80% of people in the United States. Its a widespread issue, and only tackling it when it comes up at night likely wont fix your pain entirely. In addition to modifying your bedtime routine, look towards things you can do during the day to reduce back pain. These include:

Also, make sure to follow along with the blog as we often discuss lifestyle changes you can make every day to reduce lower back pain.

In The Fetal Position

For anyone with a herniated disk, sleeping in the fetal position may help. This is because lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints.

To get comfortable in this position:

  • Get into bed and carefully roll to one side.
  • Position a pillow to support the head and neck.
  • Draw the knees up toward the chest until the back is relatively straight.
  • Read Also: What Is The Best Mattress Pad For Back Pain

    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.

    Tips To Lessen Back Pain At Night

    Pin on Back pain relief

    About 80 percent of Americans will experience lower back pain at some point in their lives. Depending on the cause which may include injury arthritis and chronic conditions like fibromyalgia symptoms range from dull throbbing aches to sharp shooting pains. If pain becomes too severe it can interfere with quality sleep leaving you feeling exhausted and depressed. Poor sleep can also disrupt the bodys natural healing process which can make pain worse and keep it from getting better.

    Some people can sleep in positions that relieve pain. Others with nighttime back pain may feel like they cant find relief no matter what they do. For these folks pain may even worsen or flare up when they lie down. If this sounds like you and pain is getting in the way of sleep its time to try something new. These five tips can help relieve symptoms so you can get the sleep you need.

  • Upgrade your mattress. A springy old mattress can make back pain worse. But a super-firm mattress may not be the best solution either. To keep your spine aligned just right while you snooze youll need a mattress thats just right. That means something different for everyone but medium-firm mattresses are usually a good bet. Replace your mattress every eight years for optimal firmness or get a mattress topper for support when it starts to sag.
  • You may also consider seeing a pain specialist at Reid Pain Management.

    Also Check: Are Adjustable Beds Good For Lower Back Pain

    Nd Position Sleeping On The Side:

    • This is another great sleeping position for your low back. The reason is because it keeps your spine at a neutral position.
    • For the head: When lying on your side, use a thicker pillow so that your head and neck are positioned in the middle of your shoulders.
    • For the lower body: Use a pillow in between your knees in order to maintain proper alignment of the hips, so that they dont sink down.

    How To Relieve Lower Back Pain By Sleeping With A Pillow

    Improper sleeping postures can take a toll on your back. Here’s how to use a pillow to relieve lower back pain.

    Hedy Phillips

    CNET Contributor

    Hedy Phillips is a freelance lifestyle writer based in New York. While she’s not writing on topics like living on a budget and tips for city dwelling, she can usually be found at a concert or sightseeing in a new city. Over the past 10 years, her bylines have appeared in a number of publications, including POPSUGAR, Hunker, and more.

    Back pain can present itself at any given time and be caused by several factors. Back pain is also one of the leading causes of disability worldwide. According to a University of Georgetown study, more than 65 million people complain to their doctors about back pain, and 8% of adults in the study report chronic back pain, or pain that lasts for weeks.

    While you can see a doctor for treatment options relating to your back pain, there are some more holistic approaches you can take at home, like stretching, using a massage gun or sleeping with a pillow between your legs. For the latter, we’ll give you some tips on how this simple solution can provide some relief for back pain. That way, you’ll fall asleep in no time and stay asleep all night without experiencing any pain.

    Read more:Trouble Sleeping? Try These 6 Natural Sleep Aids for Better Rest

    Read Also: How Successful Is Lower Back Surgery

    Try A Mattress Topper That Can Provide Pressure Relief

    If you sleep on your side, a memory foam mattress pad conforms to your body to allow your shoulders to sink in while keeping your spine aligned. Back sleepers can also benefit from a reasonable foam mattress pad because it conforms to your lower back.

    Just be sure youre not only getting the right one, but youre also using your mattress topper properly.

    Side Sleeping: A Solid Runner

    How to Fix Lower Back and Sciatica Pain in Bed

    Side sleeping with your legs straight is the second-best position for avoiding back and neck pain. Its also a good position for snorers or anyone with sleep apnea because it keeps your airways open. If you can, stretch your legs out straight and tuck a pillow between your knees to keep your spine in a neutral alignment.

    Another type of side sleeping with your legs bent upwards is less ideal for your back. Known as the fetal position, it may be the most popular sleep style, but it promotes an uneven distribution of weight that can cause back pain and sore joints. Try straightening your body into a relaxed position by untucking your chin and adjusting your knees. If youre pregnant, its a comfortable way to take the weight from your back.

    Don’t Miss: What Does Urgent Care Do For Back Pain

    If A New Mattress Isnt In The Cards Make Adjustments To Your Bed

    Buying an entirely new mattress may not be economically feasible for you right now. You can make small adjustments now, though, if youre still trying to figure out how to get rid of lower back pain while sleeping. recommends a few quick solutions. Their major one? If youre looking for a firmer mattress, try adding plywood supports between the mattress and its base. This can increase the firmness of your mattress, quickly and easily.

    For Every Person An Essential Daily Activity Is A Nights Rest With A Full

    An unpleasant, painful feeling torments both during the day and at night, not giving you a good nights sleep. The causes of pain can be various diseases and back injuries, pathological processes. However, it is necessary to organize a nights sleep in such a way as to reduce pain and ease the condition as much as possible.

    You May Like: Does Voltaren Gel Work For Back Pain

    How To Get Out Of Bed With Lower Back Pain

    Is there a time where you got out of bed in the morning and experienced a too painful low back pain? It can be aggravated by improper movement when getting out of bed, wherein its very tempting to turn, push your back and immediately get up. Theres a shear force that can aggravate your low back pain.

    In this post, we will share two movements to help you spare the spine or reduce low back pain that can come up with certain actions. When we talked about spine sparing movements, we want to decrease the shear force going through the low back.

    But what is a shear force?Shear force happens when one vertebrae slide forward or backwards on the vertebrae underneath it. Its like there is a shifting movement across the spine. And when we have low back pain, it can be very aggravating.

    So, maybe youre asking how I can get out of bed in the morning with back pain, and below, we will share the ideal movements or spine sparing movements that reduce the rotation to the spine by compression or by stiffening the spine.

    How Long Does A Mattress Last

    Soft Memory Foam Sleeping Pillow for Lower Back Pain,Multifunctional ...

    On average, a good mattress should last seven to eight years, but this depends on various factors including what type of mattress you own, what its made of, how often its used, and how many of you sleep on it. .

    So a guest room mattress used only occasionally may last a little longer than the general guidelines, while the main mattress on your bed – unless its a good quality mattress – will wear out in less than seven years.

    The manufacturers warranty is a good indication of how long the mattress should last, but you will need to care for it properly too. Cleaning your mattress regularly will help it last longer – see our guide on how to clean a mattress.

    • Back to the top

    Also Check: What Could Cause Pain In Back Of Knee

    How To Sleep Better With Low Back Pain

    Due to its complexity and how much your body depends on it, it’s no surprise that the lower back is the top hotspot for pain that may deprive you of a good night’s sleep. Research indicates that eight out of ten people experience back pain in their lifetime, and lower back pain is one of the most common reasons people visit the doctor.

    Back pain ranges from short-lived to long-lasting and severe, and if you experience pain, you’re likely to experience poor sleep. Lower back pain makes it harder to find a comfortable sleeping position and get a good night’s sleep. But, how do you eliminate back pain for better sleep?

    Understanding the link between lower back pain and sleep offers various approaches to finding relief and quality sleep. So, if you’re having trouble sleeping due to lower back pain, check out these tips that will help you ease pain and make your sleep much better.

    How Do Sleeping Positions Affect Lower Back Pain

    Another link between sleep and lower back pain is tied to how sleeping position affects spinal alignment. Although posture is typically associated with sitting and standing, its also critical when lying down.

    A sleeping position that involves twisting, contorting, or otherwise putting pressure on the lumbar spine can cause pain and stiffness. This pain is often worse in the morning but may persist throughout the day.

    Don’t Miss: How To Know When Back Pain Is Serious

    Side Sleepers: Keep Your Hips Stacked

    If youre a side sleeper, place a firm, flat pillow between your knees.1 The pillow will align your lower spine with your hips and prevent the leg on top from creating pressure on your lower back and/or pelvis. This position also helps relieve stresses in your lower spine, creating room for your spinal nerves.

    Use a head pillow to slightly raise your head so that your shoulders are in alignment.

    See Best Pillows for Different Sleeping Positions

    On The Side With A Pillow Between The Knees

    Lower Back Stretches for Back Relief (MORNING BED ROUTINE)

    Lying on the side can be comfortable, but it can pull the spine out of alignment, straining the lower back.

    It can be easy to correct this issue by placing a firm pillow between the knees. This raises the upper leg, restoring the natural alignment of the hips, pelvis, and spine.

    To get comfortable in this position:

  • Get into bed and carefully roll to one side.
  • Use one pillow to support the head and neck.
  • Pull the knees up slightly, and place another pillow between them.
  • For extra support, fill any gaps between the body and mattress with more pillows, especially at the waist.
  • Anyone who usually moves from their side to their front may also want to try hugging a large pillow against their chest and stomach to help keep their back aligned.

    Recommended Reading: What Does Lower Left Back Pain Mean

    How To Relieve Lower Back Pain: 7 Science

    Lower back pain is one of the most common reasons people visit a doctor or take time off work. The pain can start after an accident, such as lifting a heavy object, or it may develop as we age. Even a strenuous workout after a short break from exercise may cause pain in your lower back.

    Generally, lower back pain falls into two categories:

    Fortunately, whether you have acute or chronic lower back pain, there are ways to help combat it. Read on to learn how to get rid of lower back pain using science-backed treatments or home remedies.

    Have you considered clinical trials for Lower back pain?

    We make it easy for you to participate in a clinical trial for Lower back pain, and get access to the latest treatments not yet widely available – and be a part of finding a cure.

    The Ideal Sleep Position: On Your Back

    The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If youre pregnant, however, you should avoid this position because it decreases blood circulation to the heart and baby.

    Recommended Reading: Why Does Lower Back Hurt

    Choose Sleep Positions That Support Pain Relief

    How you sleep plays an important role in managing back pain, as certain positions place more strain on the back than others. Generally, back sleeping and supported side sleeping are regarded as most ergonomic, while stomach sleeping tends to be most associated with pain. Whichever position you prefer, here are tips for staying comfortable.

    Side Sleepers

    Side sleeping is the most common position, especially among women. While it can place some strain on the body, ensuring your hips and shoulders are supported can make it comfortable.

    Ideally, side sleepers should bend both knees in slightly and place a small pillow between their legs to prevent hips from twisting and placing stress on the back. If your legs are too straight, this can exaggerate the curve of your lower back, but if your legs are drawn in too tightly, your back may round and both can cause pain. Getting the best mattress for side sleepers is also important to consider for comfort and support.

    Your neck pillow should be the right height to keep your neck and spine straight and even, generally higher than pillows needed for back sleepers. Your chin shouldnt be drawn in to your chest or leaned too far back. Think natural standing position.

    Conditions that may see more relief from proper side sleeping include osteoarthritis, spinal stenosis and foraminal herniated disc, as the position can reduce pressure on spinal joints.

    Back Sleepers

    Stomach Sleepers

    Do You Have Neck Or Back Pain Your Sleep Style May Be Contributing

    Effective Ways: Best Mattress For Lower Back Pain

    If youve ever woken up with a tingling arm or achy neck, youve experienced the negative effects of sleeping in the wrong position.

    The key is alignment: When you sleep with your spine in a neutral position, it reduces the strain on your back and neck. It also helps to sleep on a firm surface.

    So which sleep positions should you embrace and which should you avoid? Heres a rundown, from best to worst.

    Also Check: How To Relieve Pain In Middle Of Back

    How To Sleep With Lower Back Pain: Positions And Treatments

    If you donât have lower back pain, you likely never think about that part of your body. But when you do have it, itâs all you can think about. Lower back pain during the day can get in the way of your workouts, your work, and even caring for your kids. But the pain can become a real problem at night when it stops you getting the sleep you need.

    Lower back pain can not only make it hard to fall asleep, it may also wake you up in the night if you move in your sleep and trigger a pain point. Even worse? When you donât get enough sleep, your body is more sensitive to pain, meaning itâs a vicious circle of sleep loss and increased pain.

    Luckily, there are a few things you can do to break the cycle. Below, we cover the best sleeping positions for those with lower back pain as well as the things you can do to help you drift off, even if your lower back is playing up.


    Most Popular