How to Sleep with Lower Back Pain - Expert Advice
Experts have reported that at some stage in their lives, up to 80 percent of the population experiences back pain.
To all your concerns click the pause button and read along to learn how to get a good night's sleep while getting lower back pain.
Yeah, you heard me correctly!
That is commonplace. Experts at Jacksonville's Physical Healthcare who are excelling in delivering the best physical therapy for lower back pain recognize that back pain can make a day sore. What is worse, it makes the dream of a good night much more difficult! Finding a good spot to strike the sack's fast. Often in the morning you can also find it difficult to get off the bed-the reason is extreme pain.
But good sleep is necessary for your health and well-being overall right?
Why Back Pain Causing?
The joints, ligaments, and muscles on the human body's dorsal side create this complex structure known as the back. For either of these constituents, complications can result for sprained ligaments, strained muscles, ruptured disks and sore joints. All of these may be the explanation for the pain in your back.
Apart from these, the reason behind the back pain you experience when picking up a pen from the floor can also be a sports injury or a recent accident.
Factors such as arthritis, bad posture, obesity and psychological stress may make back pain more complicated.
Back pain can also be caused by diseases of internal organs such as kidney stones, kidney infections, blood clots or bone loss.
Ok, here are a few tricks that will end your morning blues and get you a good night's sleep pain-free:
Twerking your sleep positions:
1. Sleep in between your knees with your pillows, sideways!
- Have you tried to lie flat on the back? If that makes you feel awkward then step on to one side.
- Allow either the right shoulder or the left one to make contact with the mattress. It would help the entire body rest sideways on the pillow, putting less tension on your back.
- Hold a pillow lying horizontally between your thighs.
- Fill the gap with a small pillow in the event that there is a distance between your waist and the mattress. The pillow will ensure better balance between the knees, pelvis and spine.
- However, see that you don't sleep on the same side every day until you discover your good side to be asleep. Muscle dysfunction and scoliosis are the diseases that you will never face.
2. Have you ever seen an picture of a fetus?
- Try to fall asleep in that spot
- Herniation can occur when part of a disk travels out of its usual location causing neck pain, fatigue, etc.
- For those with a herniated disk, lying on one side curled in a fetal position will do wonders. The discs serve as soft cushions inside the spine between the vertebrae.
- Lay it on the back then roll gently on one side.
- Tuck your elbows close to the shoulders and curve your back to the elbows. This curling opens the gap between the vertebrae and allows the discs to travel back to their previous positions.
- Switch sideways from time to time to stop any muscle imbalances.
3. Sleep upside down, but with a pillow under your abdomen:
The moment you're sleeping on your back, someone will come to you and recommend you don't do it, because this will bring tension to your face.
Through placing a pillow under your pelvis and lower abdomen you will nullify those effects. This will remove some of the burden from behind you. Often, for people with a degenerative disc disorder this is the safest way to sleep.
4. Sleep on the back and put a pillow under your knees:
- Yeah, that's the best way to change your sleeping spot.
- Often people who have sudden sleeping positions will find relief only by sleeping on their backs. It is because sleeping on the back fairly distributes the body weight and spreads it all across the body. As a result, the greater pressure points are felt with less strain.
- Place a pillow under your feet, and try to keep your spine neutral. The pillow should hold your lower back in the curve.
- You may also hold a piece of fabric or roll a towel under your head, instead of a pillow.
- This location helps ensure proper alignment of the spine and the internal organs.
5. Rest in a reclined position on your back:
- If you're a person who sleeps on the floor, that may not be the best option for back pain.
- But, if you practice sleeping on a recliner, if you have isthmic spondylolisthesis, this can be very beneficial. This is a disorder in which one vertebra falls over the one behind it.
- Invest the money in an adjustable bed just for your spine's sake.
- They must achieve the best possible cooperation and help.
- Reclining produces an angle between the thighs and the trunk which is beneficial to the back.
- Take a tour of the best physical therapy facility for lower back pain, using these strategies for rapid recovery.
The tips are sure to provide the relief you've always been waiting for. There are, however, a few more things you need to consider on the road of getting relief from back pain.
The quality of the mattress is important: Decide the type of mattress you buy, bearing in mind your size of body.
Doctors also suggest mattresses which are solid. This can be a smart idea for women who already have their hips and waists lined up straight. However, sleeping on such mattresses may be a cruel experience in most situations for someone with lower back pain.
Research indicates that people with low back pain, on firm mattresses, usually sleep worse.
If you are among those who have wider hips than the waist, a soft mattress may be fine. That will keep your spine asleep straight.
Remove mattresses which are super heavy!
Sleeping on those will cause you to sink too deeply and even twist your joints to unimaginable pain!
Experiment by sleeping on different mattresses and finish with the right one for your back. If you think a hard mattress would be the best for you, put the plywood in between your mattress and box spring, or put your mattress on the floor to make sure the extra support makes a difference.
Carefully get into and out of bed: A person receiving physical therapy for lower back pain needs to take extra care when getting into and out of bed.
Stop bending at the knees and making movements rapid and jerking.
You have to take your time and turn over to one side and use your arms to force your way upwards.
Then, get up from bed slowly. Move your legs slowly and avoid jerking them.
Employ the same while at night going back to bed.
Exercise your core:
This daily physical exercise will definitely improve the quality of your sleep if a person with back pain undergoes any physical therapy for lower back pain. Daily, targeted exercises to strengthen the belly, knees, lower back and pelvis muscles offer tremendous relief for back pain.
Look for the best pillow: The aim of a pillow must be to cradle your head and neck and support the upper portion of your spine.
- IF you are sleeping on your back – A thin pillow must fill the space between the neck and mattress
- IF you are sleeping on the side – Use a thick pillow
- IF you are sleeping on the stomach – Use the thinnest pillow or no pillow.
- Remember changing the pillow annually. Pillows are fine but they can, over time, become homes for allergy triggers such as mold and dust mites.
Physical Healthcare of Jacksonville can provide you the best physical therapy for lower back pain. We have an efficient team of physical therapy specialists that can help you relieve the pain and restore good spine movements. Contact Physical Healthcare of Jacksonville to book your appointment today and get rid of your lower back pain.