Sleep is essential for helping the body recover, giving you the mental and physical strength to power through the next day. Unfortunately, you may be deprived of your precious sleep if you are persistently suffering from lower back pain. This type of pain, which appears around your lower back area, is a frustrating experience. Most people rely on harsh medications to make the pain go away.
If the pain persists, make sure you visit a clinic like Chiro-Med to seek proper treatment. The chiropractor may make recommendations to help you address the back pain. This sometimes involves finding a comfortable sleeping position that won’t aggravate the back. Once you found the right position, your chiropractic health and the quality of your sleep will improve.
Check out these 7 techniques you can use to relieve lower back pain while sleeping.
1. Elevate Your Knees
Keeping your knees elevated will help maintain the natural curve of your spine. This is a great position for people who feel most comfortable sleeping on their back. You can use a pillow under your knees to keep them elevated while in bed. It’s also important to use enough pillows to keep your neck comfortable and maintain spinal alignment.
Elevating your knees while sleeping will relieve lower back pain and contribute to a restful sleep. In addition, using a pillow to keep your knees elevated will counter-rotate your pelvis and prevent your back from taking the full impact of your body weight. Using a pillow under your knees is also extremely comfortable while sitting in bed. It will help you prevent exacerbating your back pain.
2. Keep Your Hips Aligned
Sleeping with a pillow between your legs is an effective technique you can use to relieve back pain. Keeping a firm, flat pillow between your knees will keep your spine and hips aligned while you sleep. Without the pillow, the leg on top creates pressure on your lower back and pelvis, which leads to stiffness and eventually pain.
Using a pillow in between your legs will relieve stress on your lower spine. This position prevents your body weight from compressing your spinal nerves.
3. Invest in a Medium-Firm Mattress
Your mattress has a significant impact on the overall quality of your sleep experience. Many people with lower back pain report having positive experiences with medium-firm mattresses. A medium-firm mattress will prevent your body from sinking into the bed while also providing enough support to relieve pressure off your joints.
Soft mattresses can be especially detrimental to your body since they allow your pelvic area to sag into the mattress and disrupt your body’s natural alignment. A mattress is an expensive investment but one that will last you at least a decade.
4. Strengthen Your Core
A strong core will relieve pressure off your lower back. Most people think their core is just their abs, but your body’s core extends beyond that. It’s important to do exercises that target your internal and external obliques in addition to the erector spinae.
The side plank is a great exercise anyone at any level can start out with to strengthen their core. Start with 20-second holds and increase your time as you get stronger. Deadlifts, glute bridges, and kettlebell swings are excellent exercises that will strengthen your erector spinae.
5. Use a Heating Pad
If your back pain is flaring up before going to bed, you can use heat to loosen up your muscles. Heating pads are great for providing soothing relief and comfort before you go to sleep. Take extra caution not to fall asleep with the heat pad on since you can burn yourself.
Even if your pad has an automatic shutoff, you’re taking a gamble with suffering severe burns. Taking a hot shower or using a heating pad are great techniques for soothing your lower back before bed.
6. Try the Night Roll
The night roll is a unique device that has the potential to enhance your sleeping experience. This device supports your spine in a neutral position by wrapping around your waist. With this roll attached, you can switch from sleeping on your back to your side. It won’t disrupt the balance in your hips and spine.
You can try this out at home by using a bath towel around your waist as you sleep. The extra support to your waistline is great for relieving back pain.
7. Experiment with Different Positions
Everyone’s body is unique, and there is no best position for relieving back pain while you sleep. Depending on your weight, height, the type of pillows you use, your mattress and other factors, you may find some positions more comfortable than others.
If nothing is working to relieve your back pain, start experimenting with different sleep positions. You may be uncomfortable initially, but you can instantly feel the difference in the morning when you find the right position.