How To Sleep With Lower Back Pain
If you are experiencing lower back pain, especially daily, and it interferes with your work, you are not alone. Lower back pain is common, resulting in most people taking the day off from work. Usually, you should feel relief when you hit the bed, but what if your pain becomes worse, making it difficult to get quality sleep?
This article explores the causes of lower back pain in detail and tips to help you get quality sleep. Kindly read along.
What Is Lower Back Pain?
Lower back pain is mild to severe pain occurring in your lower back. Sometimes, this pain may go away on its own, and in other cases, you may find it difficult to carry out daily activities, like sleeping, walking, bending over, or working. This pain can also cause accompanying symptoms like stiffness, muscle spasms, and posture problems. You are at risk of lower back pain with old age, obesity, underlying medical conditions, and a sedentary lifestyle.
Causes Of Lower Back Pain
Lower back pain results primarily from injury to your back muscles. You may experience back pain due to any of the following;
Strains And Sprains
Sprains and strains are injuries to your back tissues. This injury can occur when you stretch or bend too far, tearing the tissues. Also, improper lifting techniques or lifting heavy objects can result in a sprain or strain. Other causes of sprains and strains in your lower back include coughing and sneezing.
Fractures
When you are exposed to a blunt force that causes a partial or complete break in your bone, you have a fracture. Falls and car crashes are common causes of back fractures, resulting in lower back pain.
Disk Problems
Your back has rubbery disks cushioning your spine. When one of these disks bulges out of its position, it can press on your nerves, causing pain, weakness, and numbness. Bulging disks result from lifting heavy objects, twisting and turning, sitting for long periods, and excess body weight.
Osteoarthritis
Osteoarthritis is a degenerative condition that occurs when the cartilage cushioning the ends of your bones wears down over time, causing friction and pain. You will likely experience osteoarthritis pain when you bend or twist your back. The pain can also radiate to your neck, arms, and legs.
Scoliosis
Scoliosis occurs when the spine curves sideways, leading to pain, uneven shoulders and waist, and a prominence in one side of the back when you bend forward. This condition can result from birth defects, spinal injuries, and neuromuscular conditions like muscular dystrophy.
Sciatica
Sciatica is inflammation or irritation of the nerves running from your lower back into your legs and feet. This condition can result from injury or with age. Underlying medical conditions like degenerative disk disease, spinal stenosis, and pregnancy may also increase your risk of sciatica.
Other Causes
Lower back pain can also result from poor posture, a sedentary lifestyle, overexertion, and obesity.
How To Sleep With Lower Back Pain
Sometimes lower back pain can be severe, interfering with your daily life and making sleeping difficult. The following tips can help with sleeping with lower back pain;
Sleeping On Your Side
Side sleeping is the best position for your spine as it properly aligns the spine. It also prevents twists or curves in your muscles and nerves. However, the side you sleep on matters. If you are pregnant or have gastrointestinal issues, it is best to sleep on your left side, and if you have a heart problem, your right side is better. Regardless, the most comfortable position for you is the best.
You can place a pillow between your knees when sleeping on your side. This keeps your spine, hips, and pelvis aligned, reducing the strain on your back. You can also bend your knees. Also, ensure that your head pillow elevates your head to the level of your spine.
Another way to sleep on your side is to sleep in a fetal position. This position requires you to tuck your knees up to your chest and wrap your arms around them. The fetal position opens space between your bones, relieving tension in your discs and nerves.
Sleeping On Your Back
Back sleeping also relieves pressure on your spine. This position keeps your spine in a neutral posture and allows you to redistribute your weight evenly without straining your joints.
When sleeping on your back, use a firm mattress. Soft and old mattresses can strain your lower back. You can also roll up a towel and place it under the back of your knees to maintain your natural spinal curve and increase comfort.
You may also sleep on your back with your legs elevated on a stack of pillows. This increases blood circulation and relaxes your lower back muscles.
Sleeping On Your Stomach
The stomach sleeping position is the least recommended because it flattens your spine’s natural curve. Nevertheless, you can still reduce pressure on your spine by placing a pillow or rolled-up towel under your pelvis. This helps to restore your spine's natural curve. You should also use a smaller head pillow and a firm, supportive mattress.
Other tips for sleeping with lower back pain
- Replace your mattress every 6 to 8 years, or use a soft mattress topper
- Use only one head and neck pillow. Stacking multiple pillows can strain your neck
- Relieve stress by ry relaxation techniques like deep breathing before going to bed
- Get into and out of bed carefully. Quick, jerking motions can make your lower back pain worse
How Can Physical Therapy Help With Lower back pain?
You should seek medical help if your back pain is persistent, becomes worse, or is accompanied by tingling, numbness, and changes in your bladder or bowel function.
Your physical therapist can examine your condition and medical history to develop a tailored treatment plan. The treatment plan may include exercises, manual therapy, and modalities such as electrical stimulation. In addition, the treatment is progressive, and your physical therapist will adjust the plan depending on your recovery.
Conclusion
Your sleeping position affects your spinal alignment and may trigger your back pain. If you twist and put pressure on your lumbar spine, it can worsen your back pain in the morning and persist throughout the day. The best position for lower back pain is your side, back, and stomach. It is best to keep your spine neutral regardless of your sleeping position.
You can also visit your physical therapist at FYZICAL Therapy & Balance Centers- Towne Lake to evaluate your condition and proper treatment. They will also give you further tips on sleeping with lower back pain.