A good night’s sleep can help boost energy levels and productivity during your waking hours. However, if you have low back pain, getting that much needed shut eye to ‘recharge’ yourself can be a problem. Here are a few tips to help you sleep better when suffering from low back pain:
Proper sleep position: Try to find a position that is most comfortable to you, but avoid sleeping on your stomach. A lot of pressure is put on your lower back while sleeping on your stomach, which can exacerbate lower back pain. When sleeping on your side, put a pillow between your knees and draw your knees up slightly towards your chest. If you are comfortable with sleeping on your back, place a pillow under your knees or a roll a small towel under your lower back to support it and relieve back pain.
Use the right mattress: A good mattress should provide adequate support for your spine. A medium-firm foam mattress that molds to your body may be the right choice. A softer mattress will help with better spine alignment for people with wide hips. If you have narrow hips, you may be benefitted by using a firm mattress.
Getting in and out of bed: When getting out of bed, avoid jerky movements. Take the time to roll over onto your side and use your arms to push yourself up to sitting position. Next, swing your legs off the bed and slowly rise to standing position supporting your weight partially with your arms if necessary. Reverse the order of movements when lying down.
Strengthen your core: Improving your core strength will relieve your back pain and help you sleep better. Several core-strengthening exercises (such as crunches or the superman exercise) can be done while lying down and will reduce the risk of straining your back while sleeping.
Stretch before you sleep: Performing gentle stretches or yoga can help relieve back pain and reduce stress so you sleep better. Talk to your doctor or a physical therapist about specific stretches or yoga poses that will be best for your condition.
Over 95% of patients suffering from neck and back pain can be treated with minimal intervention. The Spine Center at NewportCare specializes in non-invasive management of spinal conditions. Call us today for an appointment.