Getting a good night’s sleep can be difficult if you experience acute or chronic lower back pain. Whether caused by a medical condition, a less-than-ideal sleeping position, or an uncomfortable mattress, lower back pain causes many people to get less nightly rest than they need.
Since back pain-induced sleeping problems are very common, healthcare providers have identified convenient ways to reduce that pain. If you’re someone who’s having trouble sleeping due to lower back pain, here are some tips to help you get a better night’s rest.
Better Support Your Back’s Natural Curvature
If you wake up feeling lower back pain every morning, you may be sleeping in a position that doesn’t support your spine’s natural curvature. Sleeping on your stomach can cause back pain because it flattens your spine, puts extra stress on certain joints in your lower back, and often throws your neck out of alignment with the rest of your spine. If you sleep on your stomach, you should try lying down without a pillow under your head and with a thin one under your lower abdomen to keep all parts of your spine aligned with each other.
Spine surgeons at the Keck Medicine of USC have identified sleeping on your back in a neutral position as the best way to reduce lower back pain. Sleeping on your back equally distributes your weight across your spinal column and prevents undue pressure from being placed on certain parts of your back. If this still feels uncomfortable or ineffective, you can place a medium-loft pillow under your head or neck and a supportive pillow under your knees so your spine lays flat against the mattress.
If sleeping on your back doesn’t work for you, you can also sleep on the side. Since sleeping in the fetal position promotes uneven weight distribution, try straightening your legs and putting a pillow between your knees, because this keeps your spine in a neutral alignment. Surgeons at Keck Medicine note that this position is good for people who snore or have sleep apnea since it keeps their airways open and for pregnant women since it takes the weight off their backs.
Switch Out or Alter Your Mattress
If changing your sleeping position doesn’t reduce your pain, you should determine whether your mattress is providing the right level of back support. Mattresses that are over 5 years old could contribute to back pain and might need to be replaced. A scientific study published in the Journal of Chiropractic Medicine in 2009 showed that subjects who experienced minor back pain while sleeping reported feeling less pain and having better sleep quality after replacing their mattresses that were around 9.5 years old on average.
Your current mattress might also be too soft or firm to properly support your spine. A 2021 literature review published in the Journal of Orthopaedics and Traumatology concluded that medium-firm mattresses provide more spine support and comfort than either soft or firm mattresses do. If it’s within your current budget, you should consider purchasing a medium-firm mattress with high-quality inner springs or foam to replace your old one.
If you currently can’t or don’t want to replace your mattress, you have less expensive options for making it more supportive. You can add a memory foam mattress topper to add extra contouring or place an inexpensive plywood board under your mattress to make it more supportive. You could even move your mattress to the floor to reduce movement in the springs.
Change Your Behaviors Before and After Sleeping
Altering your pre- and post-bedtime behavior can help reduce back pain. According to the Centers for Disease Control, you should exercise regularly, maintain a healthy diet, avoid alcohol and caffeine close to bedtime, and go to bed and get up around the same time every day. You can reduce stress by turning off your phone or computer 30 minutes before bedtime and doing something relaxing, like taking a bath or reading.
If your lower back pain is caused by a muscle injury, you should alternatively apply a cold compress or an ice pack and use a heating pad to numb the pain, reduce swelling, and relax tight muscles. If your doctor recommends one, you can take ibuprofen or another over-the-counter pain medication. If the pain worsens to the point you can’t perform daily activities, contact your doctor immediately; they can determine whether physical therapy along with a pharmaceutical treatment plan will help relieve your pain.
Final Thoughts
If you’re having trouble sleeping because of lower back pain, you’re not alone; it’s one of the most common hindrances to good sleep for millions of adults. You don’t have to keep putting up with it, though, since there are many ways to reduce lower back pain when you’re sleeping.
By changing your sleeping position, updating your mattress, or altering your pre- and post-bedtime behaviors, you can provide better support and ensure less pain for your back. If you take some of these steps to help your back, you can go back to having pleasant dreams.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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