It’s never easy to sleep when your lower back hurts. Whether it’s chronic or related to strain or an injury, lower back pain can make it extremely difficult to fall asleep and remain asleep.
And when you repeatedly don’t get enough sleep, it’s hard for your body to recover from pain.
Speaking to a healthcare professional who can help you find relief might be a good idea. In the meantime, these tips will show you how to sleep when your lower back hurts.
Take measures to reduce sleep disruptions
To help you enjoy a good night’s sleep when your lower back hurts, avoid large meals right before going to bed. If you eat too much, you could have trouble sleeping due to acid reflux. You should also avoid drinking coffee before going to bed.
As for alcohol, although it could help you fall asleep, it might disrupt the quality of your sleep.
Take a few measures to ensure your room is dark, quiet, and comfortable so you don’t wake up during the night.
Use heat to relieve your pain
Taking a warm bath or shower before bed is a good idea. The hot water will help relax your muscles and should provide some relief for your lower back pain.
You can also apply a heating pad to your lower back for about 15 minutes before trying to sleep. Just don’t let it in place all night long.
See a physiotherapist for help with your back pain
If your lower back pain continues and affects your sleep, think about seeing a professional. Physiotherapists can assess and treat issues with your back and joints. They can perform adjustments to your spine that may reduce pain and improve your spinal health.
A physiotherapy treatment supports you through exercises, stretches, and lifestyle changes that help with long-term relief. Many people find that regular visits to a physiotherapist not only help manage their pain but also improve their sleep. Make sure to share your specific concerns and needs during your appointments for the best results.
Apply an analgesic rub on your lower back
Similarly, an analgesic rub can produce a warm sensation that will help relax the muscles of your lower back.
Apply it to the painful area before bed, and let it work magic.
Topical analgesics often come in the form of creams and gels. But if you prefer, you can find them as sprays, foams, and powders. You can apply patches to your skin, but they are not recommended for nighttime use since you should only leave them in place for a few hours.
Relax before getting to bed
It will only worsen your pain if you are stressed and worried when you sleep. You must first relax to sleep soundly when your lower back hurts.
You could try a guided meditation to ease your tensions and focus on something other than your pain. You could also simply close your eyes, take some deep breaths, and imagine yourself in a beautiful place where you feel relaxed and happy.
Be careful when you get in and out of bed
Be careful when you get into bed to ensure you don’t aggravate your lower back pain.
Start by sitting on your bed, approximately where you want your backside to be positioned while you sleep. Next, try to stay in a plank position as you lower your torso onto your side and bring your legs up and on your bed.
Do the opposite when it’s time to get up in the morning.
Sleep on your side with your knees bent
Sleep on your side is the most recommended sleeping position when you have lower back pain. You should slightly bend your knees as if adopting a fetal position. Just make sure you don’t curve your spine.
You can place a small pillow between your knees to align your spine with your hips and pelvis throughout the night.
Use a pillow for support if you sleep on your back or stomach
If you cannot sleep on your side and prefer sleeping on your back, place a small pillow under your knees. This will flatten your back and help relieve your lower back pain.
Sleeping on your stomach is not recommended. However, if this is your only sleeping position, you should place a small pillow under your pelvis. This should help align your spine to sleep without too much pain.
Consider getting a new mattress if yours is old
Have you been sleeping on the same mattress for more than eight years? Mattresses become less supportive over time, and upgrading your old mattress should make your lower back happier.
As a new mattress is an important investment, choose one with a satisfaction guarantee. If your lower back pain doesn’t improve after a few weeks, you should be able to return the mattress or exchange it for a different model.
Consider getting a better pillow as well
Old pillows are also not as supportive as they should be. A new pillow should allow you to fall asleep more easily, especially if you choose one designed to help relieve neck and back pain.