Sleeping with a bad back can be a challenge for anyone that experiences back pain on a regular basis. Just finding a comfortable position or painless way of resting may seem impossible at times. By
changing a few important things, you can begin to experience a reduction in pain and an increase in the quality of your sleep.
Here are a few guidelines to help you get a good night’s sleep – in spite of having lower back pain.
Adjust your bed if you suffer from lower back pain
1. If you have had your mattress for more than eight years, consider getting a new one
Choose a firm mattress rather than a soft or springy one. Many shops have specific mattresses that are designed for lumbar support. Always choose the best quality mattress that you can afford.
2. Ensure that your mattress is placed on a rigid base
Place wooden slats or a sheet of plywood on top of the box spring of your bed, or place your mattress directly on the floor.
3. Buy supportive pillows. Go to a bed or home store to find a pillow that is created for side or back sleeping, whichever one you prefer. Buy a thick body pillow or a large (king sized) pillow to place between your legs, if you are a side sleeper.
Learn body mechanics
1. Learn to get in and out of bed properly
You can hurt your lower back by moving improperly into bed. Use the "log roll" whenever you want to lie down.
Keep your back straight when getting into bed. Sit first, then lower your upper body down onto your side, bring up your legs, and roll onto your back. Reverse this procedure for getting out of bed.
2. Place a pillow between your legs if you suffer from lower back pain. Place a king-sized pillow or body pillow between your knees when you are on your side. Bend both knees and bring them slightly up, so that your back is straight. Place the pillow so that it supports your legs from ankle to above the knees.
Placing a pillow between your legs removes unhealthy spine rotation caused by an unsupported upper leg.
3. Place a plush, supportive pillow underneath your knees
If you sleep on your back, place a supportive pillow underneath your knees. This action straightens your back by removing the arch of your lower back It can relieve pain in just a few minutes.
4. Do not sleep on your stomach if you have lower back pain
Do not sleep on your stomach if you suffer from lower back pain. It is extremely hard on both your back and your neck., since your spine is twisted when your head is turned to the left or right. If you find that this is the only way you can sleep, put a pillow under your stomach and don’t use a pillow for your head.
Prepare your lower back for sleep to relieve lower back pain
1. Try your best to relieve low back pain before going to bed
Take a warm bath for 10 minutes before you get into bed. Alternatively, if you take a shower, allow the warm water to run over your lower back.
2. Do deep breathing exercises when you get into bed
Breathe in and out deeply, audibly at first. Visualize each muscle in your body relaxing.
3. Avoid large meals, alcohol and caffeine before bed
A large meal, alcohol, or caffeine before bed may stimulate your body, cause you to stay awake and create a higher risk of muscle spasm.
4. Get someone to rub your back with a soothing analgesic gel or cream
Pharmacists or health shops stock analgesic rubs that can create a pleasant sensation of warmth and relaxation in your muscles.
5. Don't stay in bed too long
Prolonged bed rest can create muscle stiffness and increase back pain. Doctors recommend that you try to get up one to two days after a back injury. Gentle movement and activity will help the body to heal naturally.
Here are a few guidelines to help you get a good night’s sleep – in spite of having lower back pain.
Adjust your bed if you suffer from lower back pain
1. If you have had your mattress for more than eight years, consider getting a new one
Choose a firm mattress rather than a soft or springy one. Many shops have specific mattresses that are designed for lumbar support. Always choose the best quality mattress that you can afford.
2. Ensure that your mattress is placed on a rigid base
Place wooden slats or a sheet of plywood on top of the box spring of your bed, or place your mattress directly on the floor.
3. Buy supportive pillows. Go to a bed or home store to find a pillow that is created for side or back sleeping, whichever one you prefer. Buy a thick body pillow or a large (king sized) pillow to place between your legs, if you are a side sleeper.
Learn body mechanics
1. Learn to get in and out of bed properly
You can hurt your lower back by moving improperly into bed. Use the "log roll" whenever you want to lie down.
Keep your back straight when getting into bed. Sit first, then lower your upper body down onto your side, bring up your legs, and roll onto your back. Reverse this procedure for getting out of bed.
2. Place a pillow between your legs if you suffer from lower back pain. Place a king-sized pillow or body pillow between your knees when you are on your side. Bend both knees and bring them slightly up, so that your back is straight. Place the pillow so that it supports your legs from ankle to above the knees.
Placing a pillow between your legs removes unhealthy spine rotation caused by an unsupported upper leg.
3. Place a plush, supportive pillow underneath your knees
If you sleep on your back, place a supportive pillow underneath your knees. This action straightens your back by removing the arch of your lower back It can relieve pain in just a few minutes.
4. Do not sleep on your stomach if you have lower back pain
Do not sleep on your stomach if you suffer from lower back pain. It is extremely hard on both your back and your neck., since your spine is twisted when your head is turned to the left or right. If you find that this is the only way you can sleep, put a pillow under your stomach and don’t use a pillow for your head.
Prepare your lower back for sleep to relieve lower back pain
1. Try your best to relieve low back pain before going to bed
Take a warm bath for 10 minutes before you get into bed. Alternatively, if you take a shower, allow the warm water to run over your lower back.
2. Do deep breathing exercises when you get into bed
Breathe in and out deeply, audibly at first. Visualize each muscle in your body relaxing.
3. Avoid large meals, alcohol and caffeine before bed
A large meal, alcohol, or caffeine before bed may stimulate your body, cause you to stay awake and create a higher risk of muscle spasm.
4. Get someone to rub your back with a soothing analgesic gel or cream
Pharmacists or health shops stock analgesic rubs that can create a pleasant sensation of warmth and relaxation in your muscles.
5. Don't stay in bed too long
Prolonged bed rest can create muscle stiffness and increase back pain. Doctors recommend that you try to get up one to two days after a back injury. Gentle movement and activity will help the body to heal naturally.
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