If you suffer from back pain, getting a good night’s sleep can be a challenge. There are many things you could try changing in your bedroom to make it better, however, it could actually be having the opposite effect. If you want to know how you can get comfortable at night and take the pressure off your back here are some sleeping tips for lower back pain:
Best sleeping tips for lower back pain
Choose the right mattress
It is a common misconception that people that suffer from back discomfort need a soft mattress to help relieve the pain.
However, a mattress that is too soft can actually cause you more discomfort so it’s important to find one that meets your needs and feels right.
Believe it or not, a firm mattress is an ideal solution for most people suffering from lower back pain as it can help provide support for your back whilst you sleep and maintain body posture.
Firm mattresses also help to distribute your weight more equally which can support spine alignment and prevent curving which occurs often with a soft mattress.
Product: Pemberley 4500 Mattress
Use pillows to support your body
Rather than just using pillows to support your head, you can also use them to alleviate your back.
Prop a pillow underneath your knees to help relieve pressure and keep your spine alignment neutral throughout the night.
For lower back pain it's best to place a smaller pillow under your pelvis to reduce strain on the muscles and help alleviate pain.
However, make sure not to sleep on too many pillows or use them in ways that could add strain on muscles and joints rather than remove it.
Finally, let gravity do its job and do not try to hold the pillows in place.
Adjust your sleeping position
To help you sleep better there are a few ideal sleeping positions that will help relieve your lower back pain throughout the night.
Here are just a few examples:
Sleeping on your back with a pillow under your knees: This is one of the most effective sleeping positions that can help relieve pressure on your back. It puts the spine in a neutral position, therefore, reducing the strain on the lower back muscles and helping you sleep more peacefully.
Fetal position: This sleeping position is achieved by laying on your side with a pillow between your legs. To get into this position, lie on your side with both knees bent at a 90-degree angle so that they form an L shape and keep your back straight so that there is no arch in your spine. This can help to relax muscles in your lower back and improve circulation which can in turn reduce any inflammation or pressure in your muscles that may be causing you pain.
Sleeping on your back with your knees bent: This is also a recommended position for people with lower back pain. It reduces pressure on the discs and helps prevent swelling and inflammation of the nerves.
Product: Cosmopolitan 2000 Mattress
Take a warm bath
If you are suffering from back pain sometimes the only thing you can do is try to relax before bed.
Being in water provides constant support for your body and helps to soothe your stiff muscles, resulting in it being the most comfortable place for a person with constant back pain.
As you settle for the night, run yourself a warm bath that will help to soak your muscles and ease any pain before you go to sleep.
Once you get out, your body will feel more relaxed than ever making it easier for you to drift off quickly and stay asleep so that your back pain can't keep you up.
Follow a night routine
If you know that you often wake up throughout the night, back pain can make it even harder to get back to sleep.
Following a night routine can help you fall asleep and stay asleep by getting your body ready for bed.
Try shutting off electronics 30 minutes before bedtime, reading a book, meditating and then going to sleep at the same time every night.
Getting into the habit of doing the same routine on a nightly basis can let your body know what to expect and get you into the habit of sleeping well throughout the night so that you don’t even notice the pain.
Add a mattress topper
Adding a mattress topper to your bed can help with back pain, providing some relief and making it easier to sleep.
By adding a soft layer between your body and the firm mattress it can help to improve sleep quality by reducing pressure points, improving spine alignment and removing pains caused by uneven sleeping surfaces.
A topper can also help keep your mattress in good condition so putting an extra layer on top can make it last longer!
Extending your mattress's life span is important for people with back pain as it helps to maintain a stable surface to sleep on rather than having your back adapt to new sleeping conditions.
For more sleeping tips for lower back pain visit Endurance Beds and explore our firm mattresses and extra firm mattresses today!
By Shane Cousins on
By Shane Cousins on