We should always tackle lower back pain with the help of a professional, but sometimes the pain is just too much that it prevents us from getting a good night’s sleep. Feeling even a bit of pain can promote insomnia, and what’s worse, getting little sleep can make the back pain worse. Not only can the lack of sleep can further damage to our back and spine, our entire body is also at risk. Fortunately, there are tried and tested measures that are proven to increase sleep comfort and decrease back pain.
- Vary your position when sleeping – Sleeping on your back has been shown to reduce back pain. If you’re used to sleeping on your side, make sure to pull your knees up and put a pillow between them. The pillows help maintain your spine alignment, relieve lower back tension, and keep your legs from moving the spine. If you’re already a back sleeper, make sure to keep your neck supported. Lay neutral with the use of pillows directly underneath the back of your knees. This way, you open up the lower back and support your legs. Sleeping on your stomach is not recommended. However, there are some people who just can’t do without it. To reduce the strain in this position, make sure to support your pelvic area with a pillow and try sleeping without a pillow under your head.
- Use lots of pillows if necessary – Unless you are sleeping on your stomach, pillows are necessary. A soft but firm pillow can ensure that the entire length of your spine is aligned. Sleeping on your back without a pillow is shown to put constant stress on the neck and upper back muscles, forcing it to sag. Supporting your neck so that the load isn’t carried by your muscles and bones is beneficial. Sleeping on your side with a pillow has a similar effect.
- Use a firmer bed – Studies showed that the best sleeping surface is a firm floor. However, not all of us are comfortable with that idea. Back sleepers can benefit from firm floor since it forces the body to align properly. Side sleepers on the other hand can benefit from the added hip support and proper alignment. It may be uncomfortable for the first few nights, but remember that it will pay off in the long run.
These are just some ways you can temporarily alleviate lower back pain and improve your sleep. Make sure to always ask a professional for help as soon as you can. Spine Center of Texas offers services that can help address different spinal conditions. There’s no reason to continue living with your back pain. Contact us now!