8 Best Ways to Sleep Well with Lower Back Pain

By Emma |
|5 min read

More than half of the people in the world suffer from lower back pain, and this can interfere with their daily lives. Lower back pain is characterized by discomfort in the muscles, bones, and even nerves of the lower back including the legs and hips. Many of these sufferers struggle to find the best way to sleep with lower back pain. Back pain can either be mild or quite sharp and can fall into three types. The acute pain stays for less than six weeks, subacute for six to twelve weeks, and chronic for more than twelve weeks.

Here are 8 best ways to help you sleep well with lower back pain. These include four sleeping postures and four ways to ease the lower backache.

Effective Sleeping Postures for Lower Back Pain

Apart from medicines and other precautions advised by a doctor, people also need to ask how to sleep with lower back pain. The basic idea is to keep the whole body in one plane.
Here are some of the best sleeping positions for lower back pain.

  • Fetal Position: We feel the safest while sleeping like a fetus in the womb. At the same time, curling on your side like a fetus also gives breathing space to the vertebrae in our spine. Constant stiffness or load on the spine results in the displacement of the disc located in the spine. Sleeping in this position can eliminate the chances of herniation.

  • Sideways with a pillow: One of the best ways to sleep with lower back pain is to lie down sideways and place a soft pillow between the knees, so that the hips, spine, and the pelvic region all remain on the same plane. It is important to use a flat pillow.

  • Upside Down: Most of us would feel quite comfortable sleeping in the upside down position, that is on your stomach. To make it even better and more beneficial, place a pillow beneath the stomach. You can then decide whether to use a pillow under your neck or not.

  • Pillow Under the Knees: No matter how you sleep, using a pillow is the key. If you feel better lying on your back, place a soft cushion or pillow beneath your knees to distribute the whole body weight evenly.

Treating Lower Back Pain While Sleeping

If you are still wondering how to sleep with lower back pain, here are a few other things that can contribute to your well-being.

  • Crafting Your Bed: A good supportive bed is going to be your best friend when you are trying to deal with severe back pain. Over time, the bed may develop a curve due to years of bearing the weight of the body.
    Replacing the old bed with a new one might not be within your budget, but luckily it is not the only option. A simple trick like nailing wooden planks onto the bed frame can be both easy on your pocket and improve the level of support.

  • Time to Buy a New Mattress: If the bed is your friend, the mattress is its soul. On average, bedding needs to be replaced every eight years. Before buying a new one, test it out in the showroom. Look for custom-made mattresses specially designed for back troubles.

    Brands that offer sufficient trial periods, warranties, and certifications, are the best choice. Keep in mind that the mattress should neither be too hard nor too soft.

  • A lot of Pillows: Pillows are much more important than we imagine. There are all sorts of pillows ranging from king size to body pillow, and back or side pillows. Just pick one that suits your needs.

  • A Little Warm Up in Bed: Small steps and movements like rolls and planks can be tried in bed, while lying down or getting up, to improve back pain. Excessive sleeping and staying in bed for long periods can also contribute to a back pain. Get up on time and have small rest instead of consistent long hours.

Additional ways to reduce lower back pain in daily life

  • Mindfulness: The body is driven by the mind. When in pain, focus on your breathing patterns. You could also play a soothing guided meditation for pain and sleepless nights.

  • Balms and Hot Compress: Another best way to sleep with lower back pain is to rub some pain-relieving balms before bed. Using a hot compress over the area can also help a lot.

  • Improve the diet: Instead of binge eating or consuming heavy meals, opt for frequent but lighter and smaller meals which are easily digestible. Including foods rich in protein and calcium can also be helpful.

  • Posture: A healthy posture can reduce the chances of developing, or worsening, lower back pain.

  • Medical Help: A regular consultation with a doctor keeps the body under observation, and immediate changes in treatment can be done to prevent the pain.

Factors Responsible for Lower Back Pain

Recognize the Symptoms

  • A mild, discomforting pain in the nerves and muscles of the back and thighs, which neither improves or worsens

  • Some relief is felt after changing position while sleeping

  • The pain increases with prolonged sitting and goes away as soon as you get up and walk

  • The stiffness may sometimes be accompanied by mild fever.

Understand the Causes

  • The discs (herniated) in the spine change shape and protrude to press on other discs, increasing pain and pressure on the spine

  • Kidney stones are made of excess salts and minerals and block the ureter causing severe pain

  • Low calcium levels and osteoporosis make the bones and discs weaker, and as a result, acute pain can be felt

  • An old injury, an autoimmune disease, severe infections, or stretching of the muscles can also be responsible for lower back pain.

Remember!

Some simple lifestyle changes like experimenting with the best sleeping position for lower back pain, a bit of warm-up, hot shower, etc, may do wonders to help heal the pain. It is important to remember that a combination of a good bed, pillows, and mattress is essential to curbing back pain. If you want to learn more about how to fix lower back pain, please click the following video.

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