Vaccines and Your Health

« Back to Home

4 Ways to Sleep Better with Lower Back Pain

Posted on

The lower back is responsible for supporting most of your weight, so it's no surprise that so many people experience pain in this area. One of the unfortunate problems with back pain is that it can make getting to sleep and staying asleep harder, and that, in turn, can impact your lower back's ability to heal.

This can become a vicious cycle, but there are things you can do to help yourself get a good night of rest even when suffering from lower back pain. Here are just four tips.

1. Try to Sleep on Your Side

If you sleep on your back or on your stomach, you're probably putting added pressure on your back as you sleep. Instead, you should try to fall asleep on your side with your knees slightly bent. This reduces pressure on the spine and helps prevent pain. If you find it hard to sleep like this, try arranging pillows around your body to support such a position. Many people find it helps to sleep with a pillow between their knees or on either side of their body.

2. Use the Right Mattress

One common cause of lower back pain is sleeping on an old mattress. Once a mattress has begun to sag or develop lumps, it cannot provide a healthy level of support across your body. Even if your mattress is new and in good condition, you might need a replacement if it is too soft or too firm for your body type. This is something a doctor or chiropractor can help with, but most people with lower back pain will sleep best on a medium-firm mattress.

3. Avoid Sudden Movements

Most people focus solely on their sleeping position while combating lower back pain, but you should also consider how you get in and out of bed. Get into bed slowly, and make sure you don't make any quick jerking movements as you attempt to get comfortable. When you wake up, take your time to swing your legs out and stand up slowly and steadily, avoiding bending at the waist.

4. Consider Medication

If all else fails, it could be worth seeing a doctor to talk about getting medication that will help you sleep. This is only something you should do as part of a wider treatment plan after seeing your doctor. Instead of simply coming to rely on medication to get yourself to sleep, it's best to use it to get through the worst of your pain and establish a better sleep routine.

For more information on how to deal with back pain, contact a professional near you.