What should I do if I have a lower back pain and can’t sleep?
1. Choose the most appropriate position.
Some sleeping positions can help relieve back discomfort, so pick one that works best. For added support, sleep with a cushion between or beneath your legs. Place the pillow between your knees and raise them slightly toward your chest if you lie on your side. If you like to rest on your back, try putting a cushion under your knees or a small rolled-up towel placed under the small of your back. Sleeping on your stomach is not recommended since it puts a lot of strain on your back. If this is the only position where you can fall asleep, tuck a cushion beneath your tummy to relieve pressure. Wear a sleeping shirt with a pocket in front and put a tennis ball in it to stop that habit.
2. Invest in a quality mattress.
The Sleep Foundation suggests evaluating your mattress every 6 to 8 years. For maximum comfort and support, you may require a change. Over 63 percent of participants reported a considerable reduction in low back pain after switching to a new sleep method in one research. If your budget permits for the cost of a new mattress, don’t be hesitant to “test drive” a few different options. When you’re in the shop, take off your shoes, lie down in your favourite sleeping position, and relax for a few minutes.
The mattress should be strong enough to keep your spine in the same place with correct posture. Your body type determines the type of mattress you need. If your hips are broader than your waist, a soft mattress can help your spine stay straight while you sleep. If your hips and waist are already straight, a firmer mattress may feel better because it provides additional support.
3. Work on your core.
Regular physical activity is an excellent strategy to enhance the quality of your sleep. However, doing specific exercises to strengthen your core muscles (the muscles in your belly, hips, lower back, and pelvis) can also help to relieve back discomfort. Increasing the strength and flexibility of these muscles will help you avoid straining your back and having muscular spasms throughout the night. Holding a plank posture with your hands behind your shoulders and your legs straight out can strengthen these muscles. Keep holding the pose for a few minutes and make sure your body is in a straight line and your abdomen is tight.
4. Before going to bed, do some gentle yoga stretches.
Yoga or intense stretching can help alleviate low back discomfort. It may also help with stress reduction and improved sleep. Consult your doctor about which postures are safe for you to undertake and which ones will not worsen your discomfort. It might be helpful to start with yoga props like blocks and bolsters so that you can hold poses more conveniently. It’s also wise to take a couple of yoga classes with a trainer to verify you’re performing the postures and breathing correctly, which is crucial for relaxation.
I’m not saying it’s a must, but I think it’s a good idea to do gentle yoga stretches before bed. Stretching can relieve low back pain when done correctly. Stress can be reduced, and sleep can be improved.
Find out which poses are safe to practice and will not exacerbate your pain by talking to your doctor. You might find it helpful to begin by using yoga props like blocks and bolsters to hold poses comfortably.
The main goal is to align the lower lumbar spine and relieve pressure. To do this, stack more pillows under your knees when sleeping on your back.
From the buttocks to the back of the knee, they should kiss the back of the thigh. Rest your (now elevated) calf on the stacked pillows after bending your knee. If done correctly, this should relieve your pain right away.
Side sleepers should place one or two pillows between their bent knees. Doing so gives them a healthy posture and helps open their hips. Sleep training takes time, but good sleep hygiene is worth the effort. Consistency is key.
You need to remember there is an art to getting into and out of bed. Avoid twisting, jerking, and bouncing. Keep the good form in mind at all times. If it hurts, you are doing it wrong.
Consult a doctor or physical therapist if your lower back hurts enough to interfere with your sleep. Inflammation and pain will only increase if you don’t get enough sleep.
People have had widely different experiences regarding the clinical subject of lower back pain that prevents them from falling asleep. It is advisable not to alter your currently comfortable or semi-comfortable sleeping arrangements before consulting with a physician.
There are reports of people putting a heating pad under their back and using pillows to create a curvature in their body position to help relieve pressure from their lower back.
After consulting with a professional, it would be wise to consider customizing your sleeping arrangement to something that suits your body the best.