Back pain is the most common type of chronic pain. It can be caused by a number of things, such as an injury or a poor sleeping position. Sleeping on your stomach may cause back pain and should be avoided at all costs.
People with lower back pain often have difficulty sleeping. There are many different positions that can help, but the best position is to sleep on your side.
You’re not on your own!
According to experts, up to 80% of the population will suffer back discomfort at some point in their life.
So put your concerns on hold and read on to learn how to obtain a decent night’s sleep even if you have lower back discomfort.
Yes, you read it correctly!
This is a frequent situation. Physical Healthcare of Jacksonville’s experts, who specialize in providing the best physical therapy for lower back pain, understand how debilitating back pain can be. Worse, it makes getting a decent night’s sleep much more difficult! It’s difficult for you to find a comfortable sleeping posture. Because of the intense discomfort, you may find it difficult to get out of bed in the morning.
But isn’t adequate sleep important for your health and general well-being?
Back Pain: What Causes It?
The back is a complex structure made up of joints, ligaments, and muscles on the dorsal side of the human body. Sprained ligaments, strained muscles, ruptured disks, and inflamed joints may all arise from complications in any of these components. Any of these factors may be causing your back discomfort. Aside from them, a recent accident or a sports injury may be the cause of the back discomfort you’re experiencing when picking up a pen from the floor.
Back discomfort may be worse by factors such as arthritis, bad posture, obesity, and psychological stress.
Back pain may also be caused by internal organ diseases such as kidney stones, infections, blood clots, or bone loss.
Here are some suggestions to help you beat the morning blues and enjoy a restful night’s sleep:
Twiddling with your sleeping positions:
1. Sleep sideways with your pillows between your knees!
- Have you tried laying on your back? If this makes you feel uneasy, take a step to the side.
- Allow the mattress to make touch with either the right or left shoulder. This will cause your whole body to lie sideways on the bed, placing less strain on your back.
- While lying sideways, place a cushion between your knees.
- Fill the space between your waist and the mattress with a little cushion if there is one. The cushion will improve the alignment of the hips, pelvis, and spine.
- However, after you’ve found your sweet sleeping side, make sure you’re not sleeping on the same side every day. Muscle imbalance and scoliosis are two illnesses that you should avoid at all costs.
2. Have you ever seen a fetal image? Try sleeping in that posture for a night.
- Herniation occurs when a portion of a disc protrudes from its usual position, producing neck discomfort, paralysis, and other symptoms.
- Sleeping on one side, curled in a fetal posture, may help someone with a herniated disc. The discs in the spine serve as soft cushions between the vertebrae.
- Lie down on your back and gradually roll to one side.
- Curl your body towards your knees and tuck your knees inwards towards your chest. Curling the spine widens the space between the vertebrae, enabling your discs to return to their original places.
- To avoid muscular imbalance, switch sides from time to time.
3. Sleep with a pillow beneath your belly while sleeping upside down.
- Someone will approach you as soon as you sleep on your stomach and advise you not to do so since it may cause neck tension.
- Place a cushion beneath your pelvis and lower abdomen to counteract these effects. This will help to alleviate some of the strain on your back. Also, for individuals with degenerative disc condition, this is the ideal method to sleep.
4. Sleep on your back with a pillow under your legs.
- Isn’t it straightforward? Yes, this is the most straightforward method to alter your sleeping posture.
- Sleeping on one’s back may provide comfort for those who have a hard time sleeping in other postures. This occurs when resting on your back equally divides your body weight and distributes it across your whole body. As a consequence, there is less tension on the main pressure points.
- Place a cushion between your knees and attempt to maintain a neutral spine. The cushion will maintain your lower back’s curvature.
- You may also keep a piece of cloth or roll a towel under your back instead of a cushion.
- This posture aids in improved alignment of the spine and internal organs.
5. Sleep in a reclining posture on your back.
- If you are prone to dozing off in your chair, this may not be the greatest option for your back discomfort.
- If you suffer isthmic spondylolisthesis, however, practicing sleeping in a chair may be quite beneficial. One vertebra slides over the one below it, causing this disease.
- Just for the benefit of your spine, invest in an adjustable bed. They need the greatest possible alignment and support.
- When you recline, you create an angle between your thighs and your trunk, which is good for your back.
For a quick recovery, go to the finest physical therapy facility for lower back pain and use these methods.
The suggestions are certain to provide you with the relaxation you’ve been looking for. However, there are a few additional things to keep in mind as you work toward getting rid of your back discomfort.
The mattress’s quality is crucial.
Consider the kind of mattress you want to purchase while keeping your body type in mind.
- Firm mattresses are usually recommended by doctors. This is a fantastic option for individuals who already have their hips and waist aligned straight. Sleeping on these mattresses, on the other hand, may be a painful experience for someone with lower back discomfort.
- According to studies, individuals with low back discomfort sleep worse on hard beds.
- If you have hips that are broader than your waist, a soft mattress may be beneficial. While sleeping, this will maintain your spine straight.
Extra-soft mattresses should be avoided! Sleeping on them may cause you to sink too deeply and possibly twist your joints into excruciating agony!
Experiment with various mattresses to find the one that is best for your back. If you believe a hard mattress would be ideal for you, lay plywood between your mattress and box spring or place your mattress on the floor to guarantee that the additional support is felt.
Carefully get into and out of bed.
When it comes to getting in and out of bed, a person who is receiving physical therapy for lower back pain must be especially cautious.
- Avoid leaning forward at the waist and making jerky movements.
Take your time rolling over to one side and pushing yourself up with your arms.
Then gently rise from your bed. Slowly move your legs and avoid jarring them.
When it’s time to go to bed, repeat the process.
Work on your core.
Physical therapy for lower back pain will undoubtedly enhance the quality of a person’s sleep if they participate in regular physical exercise. Back pain may be greatly alleviated by doing specific exercises to strengthen the muscles in your belly, hips, lower back, and pelvis on a regular basis.
Look for the most comfortable cushion.
The goal of a pillow should be to support the top part of your spine while cradling your head and neck.
- If you sleep on your back, a thin pillow should be used to cover the gap between your neck and the mattress.
- Use a thick pillow if you sleep on your side.
- If you sleep on your stomach, use the lightest pillow possible or none at all.
Every year, remember to replace a cushion. Pillows are useful, but they may harbor allergens such as mildew and dust mites over time.
Physical Healthcare of Jacksonville can offer you with the finest lower back pain physical treatment. We have a skilled staff of physical therapists that can assist you in resolving your pain and restoring proper spine mobility. Make an appointment with Physical Healthcare of Jacksonville now to get rid of your lower back discomfort.
Lower back pain is a common issue that many people have. It can be caused by a variety of different things, but there are some simple ways to help alleviate the pain. Reference: how to sleep with upper back pain.
Frequently Asked Questions
How can I sleep with lower back pain?
There are many ways to help with back pain. One of the most effective is by using a pillow that supports your neck and spine.
How should I sleep with back pain?
If you have back pain, it is best to sleep on your stomach. This will help with back pain and make it less likely that youll wake up in the middle of the night.
How should I sleep to stretch my lower back?
You should sleep on your back with your knees bent, feet flat on the ground. This will help to stretch out your lower back muscles.
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