If you’re struggling with lower back pain and it’s making it hard to get a good night’s sleep, you’re not alone.
Lower back pain is one of the most common types of chronic pain reported in the United States, affecting millions of people every year.
Doctors often recommend rest as a way to alleviate lower back pain, but this can be challenging if your sleeping position continues to cause discomfort or aggravate the issue. Plus, rest rarely addresses the root cause of your lower back pain (so it keeps coming back!)
The good news is that there are ways to help reduce and manage your lower back pain while getting some much-needed restful sleep.
In this blog post, we’ll discuss how best to sleep with lower back pain so that you can finally achieve relief from your symptoms and wake up feeling refreshed and energized each morning.
But how do you sleep with lower back pain – in this blog, you can find out!
Why Is My Lower Back Pain Worse At Night?
Before we dive into how to sleep with lower back pain, it’s important to understand why your symptoms may be worse at night.
Typically when you lay down in bed, the muscles and ligaments around your spine relax and can become strained, leading to increased pain because they are not supported by a mattress.
This can be made worse with the position you choose can put extra pressure on certain joints or nerves in your spine.
This is especially true if you have a bad posture – something that all of us experience from time to time. You might even find yourself unconsciously reverting back to this habit during sleep without realizing it!
The Best Position To Sleep With Lower Back Pain
When it comes to how best to sleep with lower back pain, we recommend the “neutral position.” This means that you should lie down in a position where your spine is in its natural, most comfortable curvature.
It is important to find what works best for you, and a good place to start is lying on your back with a pillow supporting the area around your knees and thighs. This will reduce the strain on your spine and help keep it in its natural curve.
Alternatively, you can also try sleeping on your side with a pillow between your legs; this helps to keep your spine in its natural alignment.
The Worst Sleeping Position For Lower Back Pain Sufferers
The worst sleeping position for lower back pain sufferers is on your stomach. Lying on your stomach can cause an unnatural curvature of your spine, which can put extra strain on certain areas of your back.
If you must sleep on your stomach, make sure to put a pillow under your waist and hips in order to reduce pressure on the lower back. The pillow raises your waist and hips and helps keep your spine in better alignment.
Tips To Help You Sleep With Lower Back Pain
In addition to selecting the best sleeping position, there are some other tips that can help you get a better night’s sleep even if you have annoying lower back pain:
– Avoid sleeping on a mattress that is too soft or too hard – instead, opt for something in the middle. A medium-firm mattress is best for supporting your spine. If your mattress is well past its best, it could be time to consider an upgrade.
– Practice relaxation techniques, such as yoga or meditation, in order to help you relax and get a better night’s sleep. Our bodies can reflect our mind – and if our mind is stressed, anxious, and tense, the muscles in our lower back will also be tense.
– Exercise regularly which can help to strengthen the muscles around your spine and reduce strain on the lower back.
– Avoid caffeine and alcohol before bed, as these can interfere with your sleep quality.
– Using heat before bed may help to ease lower back pain. Heat therapy is a known way to reduce muscle tension and stiffness, and it can be done with a heating pad, hot water bottle, or warm bath.
By following these tips and finding the best sleeping position for lower back pain, you can achieve relief from your agonizing lower back pain and finally wake up feeling refreshed and energized each morning.
It’s time to take control of your lower back pain – how you sleep matters and it can start today!
Put An End To Your Back Pain – Start Now With Our Free Report
To help you get immediate help, you can get a copy of our Free, Downloadable Back Pain Report which gives you proven, natural strategies to get fast relief, ease tightness, and get back to doing the things you love!
Speak To A Lower Back Pain Specialist
If you prefer to speak to someone, we are here for you!
At mPower Physical Therapy in Dallas, you can get help from back pain specialists that have helped thousands of people say no to medication, injections and surgery, and yes to a better night’s sleep and a life without pain.
You can arrange a free discovery visit by completing our simple webform or calling us on (214) 538-2559. In this discovery visit, you can come to our clinic, meet our team, and get the answers you need so you can decide for yourself the best way forward.
More Help For Back Pain Sufferers
Listen to one of our Podcasts such as Are you Looking for Back Pain Solutions that Last? or Why Injections Will Not Work For Your Back Pain
Or read one of our Blogs such as Natural Pain Relief For Sore Muscles or Treatment For Stiff Joints In The Morning And After Sitting