Simple Steps For Sleeping with Lower Back Pain
To help you reclaim your sleep schedule, here is a simple guide to sleeping with lower back pain:
1. Sleep on your side to relieve pain from a pulled back muscle
One of the most common causes of lower back pain is a pulled back muscle, which occurs when a muscle in your lower back is strained or torn as a result of being over-stretched. Symptoms from a pulled back muscle typically resolve within a few days, but the intense pain can make it difficult to fall asleep at night. Worse yet, the longer you lie in the bed, the more deconditioned your body gets and the worse your symptoms may become.
No single sleeping position works for every person with a pulled back muscle but a good place to start is to test sleeping on your side. When sleeping on your side, try the following:
· Avoid a tight curled-up fetal position and instead sleep with your body slightly elongated.
· Slip a slim pillow between your knees to support the natural curvature of your spine
· Find a head pillow that holds your head midway between each shoulder. If your pillow is too think or too thick it can bend your neck at an uncomfortable angle.
2. Don’t skimp on your mattress
If you scour the internet, you will discover all sorts of suggestions to extend the life of a sagging mattress. These include methods like sliding plywood under your mattress and ditching your box spring. While these tricks work for some, the best approach is usually to replace a worn-out mattress.
It is important not to neglect your mattress because, for some people a sagging mattress can exacerbate lower back pain by placing addition stress and strain on your spinal structures.
When it comes to sleeping with lower back pain, the most expensive mattress is not always best. Instead, the best mattress for you is ultimately the one that provides the best night’s sleep. With this is mind, here are a few tips to help get you started in your mattress search:
· Your mattress needs to support the natural curvature of your spine. This means your spine should look similar when you are lying on your back or side as when you’re standing with good posture.
· Visit your local mattress store and try out various types of mattresses. After 15 minutes on a mattress, you will have a general idea if it is a good fit for you.
· If you sleep with a partner, consider a larger-sized mattress. This will allow you both room to sleep without startling one another awake at night.