Lower back pain is a big problem, and its effect on sleep can leave you exhausted, irritable and struggling through the day.
But when you have stiffness and discomfort, finding how to sleep with lower back pain can be difficult.
Getting comfortable can take what feels like hours, and once you do drift off, you wake up with tight, painful low back muscles repeatedly during the night.
There is so much information that it’s hard to know what you should be doing – that’s why we’ve wrote this blog… To share the best way to sleep with lower back pain.
After working with hundreds of back pain sufferers, our team know how these proven strategies can make a massive difference and help you get a great night’s sleep.
Best Way To Sleep With Lower Back Pain
Before you get into bed on a night, here are three simple, natural ways to loosen up your stiff back and relief soreness.
If you can help your low back before getting into bed, this can make it much faster to fall to sleep and reduce the chance of waking up in pain during the night.
Simple Stretching Routine To Loosen Your Lower Back Muscles
The first tip is to follow a simple stretching routine.
Stretching works well as it helps to loosen any tightness in the lower back that has developed during the day.
If you drive a lot, sit at your desk a lot, or make lots of repetitive movements, you may find that aches and pains are stronger as the day goes on. Therefore relieving the lower back pain and stiffness is important to do before bed.
There are a variety of exercises, and the best stretches for your lower back would depend on you, but a quick 5 minute routine before bed is something nearly all of us can do and could have huge benefits.
De-Stress To Ease Lower Back Muscle Tightness
Stretching can address the physical aspect of lower back tightness, but our minds can have a big impact on our body too.
If you have a particularly stressful, or hectic schedule, taking time to unwind and relax can contribute to less pain in your lower back.
Try and aim for 30 minutes before you want to go to sleep using a variety of natural solutions.
You could read, meditate, journal or enjoy a warm drink.
Figure out what works for you so you can go to bed feeling calm and relaxed.
Relieve Lower Back Pain Without Painkillers
The final drug-free way to relieve lower back pain when sleeping is by applying heat to the area.
Before bed, that could be a hot shower or bath, or even using heat packs for up to 20 minutes.
Applying heat can reduce pain which should help you get to sleep faster.
The Best Position To Sleep With Lower Back Pain
By using the three strategies above, you should be experiencing less pain in your lower back (if it’s not completely gone).
Now is time to get into bed.
But getting into the right sleeping position is very important.
We would recommend sleeping on your back.
This sleeping position allows you your weight to be evenly spread across your entire body, as opposed to on a few select parts, which reduces pressure.
To make this position more suitable for your lower back pain, use a small pillow underneath your knees. The pillow helps your body stay in its preferred alignment, and your spine can maintain a neutral curve.
For more extreme back pain, you may also benefit from placing a rolled up towel, or very thin pillow under your lower back. By doing this, you have some additional support and this gives you the best chance of a good nights sleep.
The Worst Sleeping Position For Lower Back Pain
If you sleep on your stomach, this is generally a poor position and could be a big contributor to your lower back pain.
If you simply can’t sleep on your back, there are some things that you can do to make front sleeping better for your low back.
To improve your position, place a pillow under your pelvis and lower abdomen. This takes some of the pressure from your lower back and can reduce the severity or frequency of discomfort.
You may also find it more comfortable to sleep without a pillow.
Sick Of Waking Up With Lower Back Pain?
If you try these proven strategies and still struggle with lower back pain or it keeps coming back, there may be a bigger, underlying problem.
To discover exactly why your lower back pain won’t go away, and to end the stiffness and discomfort without painkillers, injections or surgery, our team are here to help.
Right now, we are offering a limited number of Free Back Pain Assessments. During this assessment, our team will help you understand your back pain, and discover the best treatment options available for you.
Or, if you are looking for a solution that you can use instantly, then download our Free Guide “7 Incredibly Easy Ways to Get Rid of Back Pain…Without Medication or Surgery”.
This report is packed with tips you can start using right now – no equipment required.
We love helping people find permanent solutions to their low back pain. If you are looking for a Low Back Pain Specialist in Maple Valley then contact us at (425) 658-4944.
We look forward to helping you eliminate your low back pain and stiffness.
Other Resources To Help Your Stiff Lower Back And Improve Your Sleep
Read Our Blog – Unraveling The Complexity Of Lower Back Pain
Read Our Blog – How Do I Improve Sleep Quality
Get Instant Access To Our Free Online Low Back Workshops