How To Sleep With Lower Back Pain

How many times have you woken up this week feeling exhausted after a terrible night’s sleep?

And how many times has lower back pain left you reaching for painkillers, not able to get comfortable in bed, or struggling through the day with stiff joints and tight low back muscles?

If this is something you are suffering with, and you are desperate to learn how to sleep with lower back pain, this blog will help!

Best Way To Sleep With Lower Back Pain

Getting to sleep with lower back pain can be a big challenge, but there are three strategies that can make a big difference.

By easing lower back pain before you get into bed, it makes it much easier to fall asleep and avoid waking up with pain throughout the night.

Heat Therapy To Relieve Lower Back Pain

Heat therapy may sound complicated, but it’s a simple thing you can do at home.

Applying heat to your lower back is a natural way to relieve pain, and can be done using heat packs, hot water bottles or taking a hot shower or bath.

Stretching Routine To Reduce Muscle Tightness

The second strategy is to do exercises and stretches.

This doesn’t need to be a 30 minute routine, so don’t worry – just 5 minutes could help free up your low back.

The best exercises will depend on you, and the condition of your lower back pain.

A stretching routine works extremely well for people whose back pain gradually gets worse throughout the day. This is a common symptom for people who sit at a desk at work, drive a lot, or do repetitive movements during the day which can lead to muscle tension building up and peaking on an evening.

Relaxation To Reduce Muscle Tension

Stress and anxiety can have a significant impact on our bodies, but this is often an overlooked area for back pain sufferers.

A relaxation routine before bed could include drinking a hot drink, meditation, or reading. But whatever helps you unwind can be a natural strategy that contributes to less back pain, and better sleep.

The Best Position To Sleep With Lower Back Pain

After you’ve relaxed, done a little stretching and applied heat to your lower back, you should be feeling much less stiffness and discomfort in your lower back and it’s time for bed!

But what position is going to give you the best chance of getting a good nights sleep?

The best sleeping position for lower back pain is on your back.

This allows your weight to be distributed as evenly as possible across your body, without placing lots of pressure on a few points (which is the case if you sleep on your side or front).

Sleeping on your back can be improved by placing a thin pillow under your knees.

By doing this, your body is able to stay in better alignment, and your spine remains in it’s neutral curve.

If your lower back is still hurting, you may find that placing another thin pillow, or rolled up towel under your lower back is beneficial.

If you combine a good pre-bed routine, with a great sleeping position, you should find back pain is much less of a problem. If you are still struggling to sleep, you may have a more serious back problem, and we would recommend a Free Back Pain Analysis to speak to a member of the team.

The Worst Sleeping Position For Lower Back Pain

Sleeping on your stomach is the worst sleeping position for lower back pain sufferers.

This position places the most pressure on your lower back muscles, joints and spine as it flattens the natural curvature of your spine.

You may also find as a front sleeper, that you struggle with neck pain too as you have to sleep with your neck turned to one side.

If you absolutely must sleep on your front, placing a pillow under your lower abdomen and pelvis can be really effective for reducing the pressure on your lower back.

Sleeping without a pillow under your head can also help reduce the severity and frequency of any neck pain that you are also suffering.

Get Long Term, Natural Lower Back Pain Relief For Better Sleep

If you follow all of the steps above, and you’re still suffering with aches and pains, there may be a more serious issue which our Physical Therapy team can help with.

Physical therapy is a natural, non-invasive, safe treatment option for lower back pain, and becoming increasingly popular as people realise the potential dangers of painkillers, injections and surgery.

To put an end to your lower back pain, and get better sleep so you have more energy, better health and a happier life, request a Free Back Pain Analysis by completing our simple webform or calling us on 201-746-9966.

Demand at our clinics (Cary, Montclair, Morrisville, Woodcliff Lake) is at an all time high, as more people choose physical therapy to relieve lower back problems, so there is a limited number of Free Back Pain Analysis appointments available.

If you or a loved one is struggling with back pain, invite them to call our team and arrange a Free Back Pain Analysis with one of our physical therapists. A comprehensive exam will be performed, and our physical therapist team will make sure you’re back up on your feet in no time at all.

You’re just a phone call away from living a pain-free life — what are you waiting for? Call Next Level Physio today!

Other Resources For Natural To Relieve Lower Back Pain

Read our blog – Got Back Pain? Your Posture May Be The Culprit

Read our blog – So You’ve Been Having Back Pain… Could it be Caused by a Herniated Disc?

Read our blog – How Sleep Impacts Muscle Recovery And Injury Prevention

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