Back pain can make getting through the day hard, and make getting a good night’s sleep
even harder.
This might make it difficult for you to even be able to get in and out of bed without agony.
Hi viewers and welcome back to Bestie!
Lower back pain and poor sleep have a two-way relationship, meaning one intensifies the
other.
Back pain makes it difficult to get comfortable in bed, resulting in reduced muscle recovery
and poor sleep which can further intensify the pain.
Good sleep is essential to your overall well-being.
So, if you’re having trouble sleeping because of lower back pain, keep watching today’s
video where we’ll tell you the best sleeping positions and tips that can help with lower
back pain.
From sleeping on your stomach with knee support, the fetal position, alternating sides, practicing
good sleep hygiene to using the right pillows and more, watch till the end to learn about
all of them.
On the back with knee support: Lying on the back evenly distributes the body’s weight,
helping to minimize pressure.
It also ensures a good alignment of the head, neck, and spine.
Placing a small pillow under the knees can provide additional support and help maintain
the natural curve of your spine.
To get comfortable in this position, lie flat on the back facing the ceiling.
Avoid tilting your head sideways.
Position a pillow to support the head and neck.
Place a small pillow under the knees.
For extra support, fill any other gaps between the body and mattress with additional pillows.
Try placing one beneath your lower back.
What type of position do you sleep in most often?
Is it on your back?
Stomach or Side?
Tell us quickly down below in the comments section!
On The Stomach With Knee Support: Stomach sleeping is hard on the back and not recommended
for people who suffer from lower back pain.
However, if you struggle to sleep on your back or side, start by placing a pillow under
your hips.
The extra cushion prevents your back from curving unnaturally and reduces the pressure
on your lumbar spine.
Also, use a thin pillow under your head or no pillow at all so your head doesn’t curve
backward and result in further pain.
On The Side With Hips Stacked: If you’re a side sleeper, place a firm, flat pillow
between your knees.
The pillow will align your lower spine with your hips and prevent the leg on top from
creating pressure on your lower back and pelvis.
This position also helps relieve stresses in your lower spine, creating room for your
spinal nerves.
Use a head pillow to slightly raise your head so that your shoulders are in alignment.
While sleeping on the side you may also consider using a lumbar support cushion or waist pillow
under your waist.
This pillow will help maintain alignment between your ribs and pelvis for upper and lower back
support.
Upright Position: Many people find relief for both back and neck pain by sleeping in
an upright position or in a recliner.
This is common among pregnant women, for their back pain.
If you choose this position, the best accompaniment is a horseshoe shaped pillow to support the
neck, such as the kind often used on airplane flights.
Lower back pillows are also a good idea.
Fetal Position: If you have back pain or herniated disc, you may want to try sleeping on your
side curled in a fetal position.
Your discs are soft cushions between the vertebrae in your spine.
Herniation happens when part of a disc pushes out of its normal space, causing nerve pain,
weakness, and more.
Curling your torso into a fetal position opens the space between vertebrae.
Lay on your back and then roll over gently onto your side.
Tuck your knees toward your chest and gently curl your torso toward your knees.
Remember to switch sides from time to time to prevent any imbalances.
Although curling up while sleeping on your side may provide a nestled feeling, but make
sure to not curl too tight.
This can restrict your breathing and leave you with a sore back—especially if you have
spinal osteoarthritis.
On The Stomach With Pillow Under Your Abdomen: You may have heard that sleeping on your stomach
is actually bad for back pain.
This is partly true because it may add stress to your neck.
But if you find yourself resting on your stomach, you don’t have to force another position.
This is a good position for people who have degenerative disc disease.
They can benefit from sleeping with a pillow under the stomach.
It can relieve any stress that is placed on the space between your discs.
Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off
your back.
Depending on how this position feels, you may or may not choose to use a pillow under
your head.
On the Front with Your Head Down: If you sleep on the front with your head facing one side,
you may twist your spine.
This may also put unnecessary stress on your back, neck, and shoulders.
You can prevent this by simply lying with your face down.
It's also a good idea to use a small pillow under your stomach and another one to lift
up your forehead.
Use The Right Pillows: Pillows are not just for your head and neck.
Depending on your sleeping position, additional pillows can help keep your spine in the proper
position.
The pillow for your head should support the natural curve of your neck and be comfortable.
A pillow that's too high can put your neck into a position that causes muscle strain
on your back, neck, and shoulders.
Choose a pillow that will keep your neck aligned with the chest and lower back.
Your pillow should be adjustable to allow you to sleep in different positions.
Replace your pillows every year or so.
Did you know that using the wrong pillows can cause you acne as well?
To know how you can get rid of this skin problem, watch this video titled “7 Easy Ways To
Clear Up Your Acne”
Now, back to Sleeping Positions and Alignment Tips If You Have Lower Back Pain.
Watch Out For Sleep Apnea: Sleep apnea, which is marked by pauses in breathing while sleeping,
can sometimes travel with low back pain.
The two conditions do share some risk factors, which is obesity.
Some of the pain medications that treat low back pain also slow down breathing, which
can worsen sleep apnea symptoms.
Getting a diagnosis and treating sleep apnea or any underlying sleep disorder will have
spillover benefits for low back pain as well.
Back sleeping may be one of the best for back pain, but it can make sleep apnea worse.
Gravity causes your jaw, tongue, and soft palate to drop back toward your throat, narrowing
the airways.
This can lead to blocked airflow and trouble breathing
Alternate Sides If You’re A Side Sleeper: Some evidence suggests that habitually sleeping
on one side on an ill-fitting mattress may contribute to muscle imbalance and pain.
Always sleeping on the same side suspends the middle of your body between your hips
and shoulders, the broadest parts of the trunk.
So try to alternate your side of sleeping everyday.
Practice Better Sleep Hygiene: Back pain can significantly disrupt sleep.
Even so, it is best to try to maintain a regular schedule with consistent sleep and wake times,
rather than sleeping in to compensate for lost sleep.
Most adults need 7–9 hours of sleep in every 24-hour period.
Try avoiding stimulants, such as caffeine, in the evenings.
Don’t do heavy exercise in the hours leading up to bedtime.
Winding down before bed by reading, taking a warm bath, listening to relaxing music,
or doing gentle yoga can also help you sleep better.
You should also make the bedroom a relaxing place by dimming the lights and removing distractions,
such as computers and phones or TVs.
Choose The Correct Mattress: The type of mattress you need depends on your body type.
A soft mattress can be good if your hips are wider than your waist because it will let
your spine stay straight while you sleep.
If your hips and waist already line up straight, a harder mattress might feel better because
it will give you more support.
Doctors used to always recommend firm mattresses, but research has shown that people with low
back pain actually sleep worse on very hard mattresses when compared to other kinds.
But soft mattresses can cause problems, too.
You may sink in too deep and your joints may twist and cause you more pain.
Try sleeping on different kinds of mattresses, either at friends’ houses, or in hotels,
to see what feels best.
If you think a harder mattress might help, put a sheet of plywood between your mattress
and box spring.
You can also try a few nights with your mattress on the floor to see if the extra support makes
a difference in your pain.
Be Careful Getting In and Out of Bed: Many back injuries are attributed to making awkward
movements when doing routine things.
One of the easier ways to prevent new injuries or exacerbating old ones is to be conscious
of your movements.
Don’t twist your back or make rapid jerking motions.
Get in bed by sitting on the edge of the mattress.
Support yourself with your hands, bend your knees, and lay on your side.
Then adjust your position as needed.
Get out of bed by rolling on your side facing the edge of the mattress and bend in your
knees.
Supporting yourself with your hands, carefully swing your legs to the floor and stand up
straight.
While these sleeping positions can ease lower back pain and help you sleep better, there
are other things you can do to fall asleep easier.
Learn more by:
Watching: 10 Life Hacks To Get A Good Night's Sleep
Or
Learning about The Best Foods That Will Help You Sleep Better Instantly
These 2 videos will definitely help you sleep better leading to good physical and mental
health.
So go ahead and watch them for maximum benefits!
How many hours do you sleep a night on an average?
Let us know in the comments section below!