How To Sleep With Lower Back Pain

3 min read

With back pain being so common, is there a sleeping position that will give me relief from the nagging pain in my back?

It depends on what is causing your back pain. If your back pain is muscular, you can adopt a sleeping position such as the fetal position. Bringing your legs up towards your chest while sleeping on your side can take the tension of back muscles.

How should I sleep with lower back pain?

There are many ways to sleep with lower back pain; you need to find the position that gives the most relief from your pain.

Lower back pain can be muscular, and as such, you need to find a way to sleep with lower back pain so you can sleep well and wake refreshed.

Before you jump into bed, have a warm bath to help your muscles relax. If your lower back muscles are in spasm, a warm bath and massage may provide some relief.

Tackle your pain medication and gently stretch out your muscles if not too painful. Sit on the side of the bed and support your torso with an arm on the mattress, and lay down in one motion if you can.

Sleep on your side with your knees slightly bent towards your torso. Place a pillow between your knees, and this will support your pelvis and hips while you sleep.

The idea is to place your spine in a neutral position to take the strain of your lower back muscles.

How to sleep with a herniated disk

Sleep on your side and lift your legs towards your chest. This is called the fetal position, which is adopted from how growing babies sleep in the womb.

The fetal position is the best option for how to sleep with a herniated disk. Due to the spine being in an open posture, you may be able to get some pain relief in this position.

By having an open posture, your pain should be relieved as the passage containing the nerves is not being restricted. You may wish to swap from side to side to prevent any imbalances.

Finding a way of sleeping with lower back pain can be trial and error, and if you have not consulted your doctor or chiropractor, you should experiment to find what gives you the most relief from back pain.

You can sleep on your back if you have lower back pain and it can offer relief, however, try placing a couple of pillows under your knees; this will take the pressure off your back muscles and force your lower back to lay flat against the mattress.

Sleeping in the prone position or on your tummy can offer relief for back pain. You will need to place a pillow under your pelvis to release tension.

Caution should be taken when sleeping in the prone position. You may get pain relief from your back problem, but you could inadvertently create a problem in your cervical spine due to your neck’s unnatural position.

How should I sleep if my upper back hurts?

On your back. Upper back pain is less common than lower back pain but is still a real problem for sleeping soundly.

Like other back problems, you need to find the optimal way of how to sleep with upper back pain to allow you to rest and be functional the following day.

Most upper back pain is caused by poor posture and soft tissue damage from strains and sprains. Looking down at a keyboard all day can be a major factor contributing to upper back pain.

If you have upper back pain, try to relax in a warm bath before getting into bed. If your partner can massage your upper back for a few minutes and apply some liniment, it will help relax the tense muscles.

Although many linaments have no real therapeutic benefits, the massage and relaxing sensation will help reduce pain in your upper back.

Lye on your back with adequate support from pillows for your head and neck. Lying on your back can cause tension in your lower back and the feeling your hamstring alignments are being stretched. To combat this, place a couple of pillows under your knees for extra comfort.

When should I worry about upper back pain?

back pain

Upper back pain is normally dull and nagging. If your upper back pain changes to sharp continual pain, there may be another problem, such as a torn ligament or joint problem.

More worryingly, a sharp pain may not be related to your back but could be an internal organ. It’s important to visit your doctor without delay for an assessment.

How to sleep after a chiropractic adjustment

Sleep on your back. Your chiropractor will have made some slight adjustments to your spine, so you will be best to sleep in a flat position on your back until the adjustments have worked and you feel relief.

Sleep on your back with enough support for your head and neck, keep your back flat against the mattress if possible. For extra comfort, put one or two pillows under your knees. This will force the small of your back onto the mattress and reduce muscle tension.

How should I sleep after lower back adjustment?

On your back with a pillow under your head and neck and a pillow under your knees, your chiropractor may advise sleeping with a rolled towel under your lower back to maintain the curvature of your spine.

Does a mattress cause back pain?

If your mattress is worn and has seen better days, your mattress can cause poor posture while sleeping and cause considerable pain in your back.

If you have back pain and your mattress is old, replace it with a new mattress, preferably a memory foam mattress that will adjust and support your curves while you sleep soundly through the night.

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