Try Stretching And Massage To Ease Lower Back Pain
Back pain disrupts the ability to sleep well, which generally affects your daily activities and productivity. Poor sleep also exacerbates pain symptoms and contributes to other health issues like diabetes and weight gain. Back pain can also be linked to tension and stress, and incorporating stretching or yoga helps reduce lower back pain, relieve stress, and helps you sleep better. Massages, on the other hand, help loosen your muscles to ease the pain. All these practices will help you stretch your muscles, lift your mood, and help you relax to ensure you properly manage your lower back pain.
Confirm with a professional on safe poses that will help you reduce the pain rather than make your back pain worse. Practicing stretches or yoga under an expert instructor will also ensure you practice the poses and breathe correctly â which is the secret behind relaxation. For more detailed information about stretching, check out the Tight Hip Twisted Core, which clearly demonstrates helpful information about stretching and muscle release. In the book, you’ll be able to understand how muscle knots develop, and how you can handle them to reduce pain.
Tip #: Relax With A Warm Bath/meditation Prior To Sleeping
There is a lot of research showing that psychological health can contribute to low back pain. Therefore taking a warm bath, or meditating/doing breath work prior to sleep, can be beneficial. It will help slow down your nervous system and help you mentally prepare for sleeping.
Going Beyond:
You also want to do corrective exercises to improve your posture, strength and mobility. The 2 most common posture imbalances you want to address are:
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.
If lying flat on your back feels uncomfortable, try shifting over to your side:
Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues like muscle imbalance and even scoliosis.
How does this position help? Sleeping on your side alone wont make you feel better. Its using the pillow between your knees thats the trick. The pillow will keep your hips, pelvis, and spine in better alignment.
If you have a herniated disc, you may want to try sleeping on your side curled in a fetal position:
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Sleep On Your Side With A Knee Pillow
Chances are you’ve slept on your side many times. Unfortunately, this sleeping position can take your spine out of its proper position and strain your back. The good news is there’s an easy fix. All you have to do is put a pillow between your knees so you can raise your upper leg and restore your natural alignment.
How To Relieve Lower Back Pain When Sleeping
We all know how important quality sleep is to our health, and unfortunately, many of us just arent getting it due to living busy lives and never finding enough time in the day! But when you also add in experiencing pain every time you try to sleep, there is even more chance you are not getting the quality sleep your body needs. Both poor sleep and chronic back pain can have a significant impact on our daily outlook and overall well-being. A spine doctor can help treat your back pain and also identify ways or relieving back pain so you can sleep better and experience healing faster. Here are a few ideas for how to relieve lower back pain when you are sleeping based on the expertise of the best spine doctors in Atlanta.
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What To Look For In A Mattress
Your mattress matters too.
Doctors used to recommend very firm orthopedic mattresses to people with lower back pain. But dont go out and buy one just yet. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep.
That said, a mattress thats too soft wont help very much with alignment.
If you have the funds to buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. You may also improve the innerspring mattress you already own by adding a memory foam mattress topper.
It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. Some companies let you test out a mattress over a set period of time and then return it if its not for you.
Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain.
Choosing Pillow Matters Too
You are forming the best sleeping position your Pillow shapes a lot. Using Pillow gives your head and neck more support to keep your back in perfect alignment.
For Back Sleepers, your Pillow fills the gap between the neck and the mattress.
Memory Foam is the best to hold your neck correctly and comfort your back.
For Side Sleepers, a Medium Firm pillow is the best to look for comfort. Try to choose an extra-wide Pillow to place your ear and shoulder for your comfort.
Also, place a medium-firm pillow between your knees to make your spine straight.
For Stomach Sleepers, Place a memory foam pillow under your pelvic and abdomen region.
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Is Your Sleep Position Causing Back Pain
There is a strong relationship between sleeping position and back pain. Sleeping in poor posture can not only cause temporary pain and stiffness, but it can also lead to back issues that last well beyond a single night. This is because resting improperly puts added stress on the lumbar spine, leading to inflammation, muscle strain, pressure on sensitive joints and discs, and other structural problems.
Positions For Back Sleepers
Sleeping on your back can be a great position for your shoulders and lower back. Its an easy position to maintain alignment of your head, shoulders, hips, and knees. Laying on your back also keeps your body weight distributed among a large surface area. Allowing pressure to spread out over your body and reduce the likelihood of low back pain. Here are the best ways to prevent lower back pain for back sleepers:
1. Place a pillow under your knees
Depending on the firmness and fullness of your pillows, you may need to use multiple.
2. Use a leg raise pillow
The key here is to raise your knees and lower legs to a 45 degree angle. You can use regular bed pillows instead of a leg raise pillow, but proper positioning will require multiple pillows and they may shift out of place once you fall asleep.
3. In a reclined position using a bed wedge
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Ways To Avoid Back Pain
If youâve been sidelined by a sore back, youâre not alone. Four out of five people experience back pain at some point, making it the second most common reason for visiting the doctor.
Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as arthritis, fibromyalgia, or spinal stenosis . Many people develop back pain in part because theyâre overweight or sedentary.
The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. Whatâs more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:
1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension.
Ask your doctor or health club trainer about back-strengthening exercises. Also, some forms of yoga and tai chi may help you learn proper posture and improve strength, balance, and flexibility.
3. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
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Can Poor Sleep Quality Lead To Lower Back Pain
Sleep quality impacts everything from our skin and weight to our hormone production and immune system. Our appetites, attitudes, and blood pressure can all be swayed in one direction or the other, depending on how well we’ve been sleeping. For people with lower back pain — constantly repositioning as they try to get comfortable — productive sleep can be hard to come by. But what if poor sleep is what’s actually causing the low back pain in the first place?
One 2015 study found that people with low back pain slept for a shorter period of time and their sleep quality suffered, which indicates that a sore back can negatively impact sleep. However, in a 2014 study published in the Clinical Journal of Pain, researchers determined that in people with lower back pain, a poor night’s sleep caused an increase in the intensity of pain they felt the following day. They also confirmed that a day filled with severe back pain often led to a night of cruddy sleep. This suggests that not only can lower back pain negatively impact sleep, but poor sleep can also exacerbate lower back pain.
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When To Talk To Your Doctor About Your Lower Back Pain
Contact a doctor if your back pain has persisted for longer than one month or if youre not able to manage it on your own. Its also important to seek medical care if youre experiencing any of the following:
- Back pain after a fall or injury
- Severe back pain
- Pain that gets worse when lying down
- Weakness or loss of feeling in your legs or pelvis
- Loss of bladder control or pain when urinating
Medical treatment generally depends on the type of pain you have, including what is causing the back pain, how long it has lasted, and how severe it is. Most types of lower back pain do not require surgery. Treatment options may include prescription medications, massage, acupuncture, spinal manipulation, cognitive behavioral therapy, and physical therapy.
Wrap A Bath Towel Or Sheet
Wrapping a thick towel or sheet around your waist is an effective alternative to pillows. It can be especially useful for those of us who move around a lot in our sleep. The rolled-up bath towel or sheet can act as a support for your back or side as needed, depending on whether youre a back or side sleeper.
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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:
- Using hot or cold therapy for temporary relief of back pain
- Trying out chiropractic care or physical therapy for reducing more severe cases of back pain
- Taking non-steroidal anti-inflammatory medications to reduce pain when it flares up
Also, make sure to follow along with the PainDoctor.com blog as we often discuss lifestyle changes you can make every day to reduce lower back pain.
On The Front With The Face Down
Sleeping on the front is generally unhealthy when a person turns their head to the side, twisting the spine and placing additional stress on the neck, shoulders, and back.
To avoid this, try lying face down. To do so comfortably:
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Sleep With Pillow Under Stomach
Sleeping on your stomach is not recommended for backache because it adds more strain on your neck region.
But you like to sleep on your stomach, and there is a trick to make it easy and comfortable.
1. Lay on your front with the stomach.
2. Place a pillow under your lower abdomen to avoid more pressure on your back.
You dont need Pillow under your head for this Position. If you need Pillow, then use a thinner one.
Look At Your Mattress
Spending one-third of the time in your mattress every day. Choosing the best mattress gives half the relief for your back pain because spending 6 to 8 hours a day in bed matters.
Many doctors and orthopedic experts are saying go with a very firm mattress. But my advice is dont make a mistake.
Because it gives no comfort to you and your body started aching. As a result, it ends up in low quality of sleep. Also, dont choose a very soft or soft mattress. It wont help with your spine alignment.
I highly recommend you to buy a medium-firm mattress. That is the best choice for back pain.
If you have a budget to replace with a new one, blindly go with Latex or high quality innerspring or foam mattress.
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How Does Lower Back Pain Impact Sleep
Unsurprisingly, sleep and pain affect each other. Back pain can lead to sleep problems, and, in turn, sleep problems can worsen pain.
Chronic pain is tied to high rates of insomnia. Whats more, it lowers sleep quality. Back pain can keep people from experiencing rejuvenating deep sleep. People with chronic lower back pain who dont sleep well report higher pain intensity, worse mood, and lower ability to move and function the next day.
Sleep supports almost every system in our bodies, and its important for everyone to prioritize getting a good nights sleep. But its especially critical when dealing with lower back pain to make sure that your sleep needs are being met so that you can fully benefit from the restorative power of sleep.
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:
-
Severe abdominal pain
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Pillow Under Your Stomach And Hips
Laying on your stomach is not recommended for individuals with lower back pain as it increases stress on the back. However, if you are used to laying on your stomach, try placing a pillow under your stomach and hips while laying on your stomach. This elevates the lower trunk and helps to maintain the backs natural curve. If the position makes your neck feel uncomfortable, try removing the pillow from under your head.
When Should I See A Doctor About Lower Back Pain
It’s importantto remember you may need to do more than change your sleeping habits to addressyour back pain. If you are unable to find how to sleep with back pain bychanging your sleeping position alone, you may need to see a doctor.
Typically, backpain should resolve within one week. If you have been experiencing back painfor longer than four to six weeks that is affecting your ability to sleep, youshould make an appointment with your doctor. An orthopedicsurgeon has special training in bones, muscles and joints and will beable to evaluate the alignment of your spine. They may order X-rays or othertests to diagnose the cause of your back pain and provide you with a treatmentplan.
You do not needto live in pain and without quality sleep. Your doctor can help youfind relief from your pain and achieve healthy sleep.
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