Many people who have low back pain also have sleeping problems. If the back hurts, you need to learn how to sleep with lower back pain comfortably. In some cases, the back can hurt severely because you are not sleeping properly.
Tips on how to sleep with a lower back pain
Support the lower back
The first thing to remember is to offer proper support to the lower back. This can be highly determined by the mattress that you sleep on. If need be, change the mattress for optimal support and comfort. The sleeping system will highly determine the overall pain relief, more than the sleeping position.
Before you buy the mattress, ensure that you have tested it to ensure that you are comfortable enough. Ideally, choose a mattress that is medium-firm or firm.
Get in and out of the bed safely
Another way to help you sleep well with your lower back pain is to get in and out of the bed correctly. Avoid jerking yourself up when you want to get off the bed.
When getting in the bed, start by sitting on the bedside, then support your body with your hands, and lie down on your side slowly as you bend your knees.
When getting off the bed, roll onto the side, keep the knees bent, and push your body up with your hands. As you do this, swing your legs towards the ground. Do not bend forward at the waist since it can put pressure on the lower back.
Other than finding the right mattress to offer optimal support to your lower back, you need to follow some tips to help you reduce the pain. They include the following;
- Add plywood support between the base and the mattress, or simply let someone place the mattress for you on the floor.
- Wrap a rolled-up towel around your waist and tie it around your belly. This helps to maintain a curve around your waist as you lie on the bed.
- Place a pillow under the knees if you are lying on your back, and between them if you are lying on the side. This will help to balance the body posture and offer the proper support.
- Get enough rest during the day. Do not overwork your body.
- With the right mattress and a suitable sleeping position, you can be sure to relieve the pain as you sleep. Another way of how to sleep with a lower back pain is to get the appropriate medication if need be.
The medications include non-steroidal anti-inflammatory drugs, pain killers, muscle relaxants, topical treatments, and antidepressants. Also, avoid overeating or taking too much alcohol or caffeine before going to bed.…