There are a series of structures woven into the lower back. The lumbar spine includes five vertebrae, each of which has shock-absorbent discs, and holds them in place with ligaments. Tendons connect the surrounding muscles to the spine and offer support. Signals are sent throughout the body by nerves in the spinal column. Most of the weight of the body is supported by the lower back, which is essential for all kinds of movement. A lower back that is flexible and comfortable plays a role in mobility and comfort whether you’re standing, sitting, walking, or lying down.
It should come as no surprise that the lower back is a leading hotspot for pain due to its complexity and how much we rely on it. Most people will experience back pain at some point during their lives, and lower back pain is the top reason why people see a doctor. There are several types of back pain, and they can be short- or long-term. When severe, it can debilitate people and interfere with many aspects of their daily lives, including their sleep.
There is a complex relationship between pain and sleep. The disruption of sleep caused by pain can increase one’s likelihood of experiencing pain. Sleeping positions or mattresses that don’t support the lower back are also capable of causing or exacerbating back pain.
A new approach to finding relief from lower back pain can be found by understanding how sleep and spine health are linked. You can prevent or reduce back pain by getting a good night’s sleep, and understanding how to sleep when you have back problems will help you cope with the pain and help yourself recover. In this article, we discuss the best tips and practices for sleep in those who suffer from back pain.
How are Sleep and Low Back Pain Related?
Low back pain and sleep problems have long been associated, and growing evidence indicates they may be mutually reinforcing. The discomfort of pain can make sleep difficult. When lower back pain surges at night, it can make it difficult to sleep or cause nighttime awakenings. Sleep problems also increase the likelihood of people developing or aggravating the pain. There are several possible explanations for why this happens, but experts aren’t sure why. Whether by decreasing sleep, altering mood in such a way that it heightens pain sensitivity, or disrupting chemicals in the brain that affect our experience of pain, sleep deprivation can negatively impact healing.
Sleeping Tips for Low Back Pain
Sleep plays an essential role in your health and overall wellbeing. Those who rated their quality of life as very good or excellent slept an average of 18 to 23 minutes longer than those who rated their quality of life as poor. If you have trouble sleeping because of back pain, use these tips to help.
- Find the right position. Finding a sleeping position that is most comfortable for you can help ease back pain. For extra support, try sleeping with a pillow between your legs or underneath them. You should put a pillow between your knees and bring them up slightly toward your chest if sleeping on your side. For back sleepers, try placing the pillow under your knees, or roll up a small towel and put it under the small of your back. Do not sleep on your stomach because it places a lot of strain on your back. Put a pillow under your stomach if that’s the only position you can fall asleep in.
- Get a good mattress. You’ll need a particular type of mattress based on your body type. You might benefit from a softer mattress if your hips are wider than your waist since it will let your spine stay straight. It might be better to choose a harder mattress if your hips and waist already line up straight because you will be getting more support. In the past, doctors always recommended hard mattresses for people with low back pain, but research has shown that people with low back pain actually sleep worse on a very hard mattress. It is also possible to have problems with soft mattresses. Your joints could twist if your mattress is too deep. Try different mattresses at friends’ houses and hotels to determine which one feels the most comfortable for you. A harder mattress may be helpful if you add a sheet of plywood between your mattress and box spring. Alternatively, try sleeping on the floor with your mattress for a few nights to see if it helps.
- Get in and out of bed carefully. Being careful when getting in and out of bed may seem obvious, but it’s important. You may experience more back pain if you bend forward at the waist or jerk quickly. Take your time and roll onto one side and then use your arms to push yourself up. You can then slowly stand up by swinging your legs out of bed. When it’s time to lie down at night, reverse this movement.
- Exercise your core. Exercise is an excellent way to improve the quality of your sleep. But targeting the muscles in your abdomen, hips, lower back, and pelvis to strengthen them can help ease back pain as well.
By strengthening and stretching these muscles, you can reduce your risk of spraining your back and experiencing muscle spasms at night. Tighten these muscles by holding a plank position with your hands under your shoulders and your legs straight out. It is most important to maintain proper alignment, with your body in a straight line and your abdominal muscles tight. Hold the pose for 15 to 30 seconds and then switch sides.
- Try gentle yoga stretches before bed. Yoga and stretching can reduce low back pain, according to research. As an added benefit, yoga can help relieve stress and improve sleep. Talk to your physician about the yoga poses that are safe and which won’t aggravate your pain. To help you hold poses comfortably, you may use props such as blocks and bolsters. It is also helpful to take some yoga classes so that you will know how to breathe correctly — the key to relaxation.
Best Sleeping Positions for Low Back Pain
Positions that strain the neck, hips, and back can worsen, or even cause, back pain. If you’re lying in bed, make sure your spine maintains its natural curve. In order to do this, you need to align your head, shoulders, hips, and back. Possibly, sleeping on your back will help you accomplish this.
Many people, however, find that sleeping on their backs is uncomfortable or causes them to snore. Fortunately, several other positions can also improve sleep quality and reduce back pain. If you have lower back pain, you might try sleeping in the following positions:
- On your back with knee support. Lie on your back to distribute your weight evenly and ensure that your spine and head are aligned properly. Maintaining the natural curve of your spine can be assisted by placing a small pillow under your knees.
- On your side with a pillow between your knees. Although lying on the side can be comfortable, it can strain the lower back by pulling the spine out of alignment. A firm pillow placed between the knees can be an easy way to correct this issue. As a result, the hips, pelvis, and spine are restored to their natural alignment.
- Fetal Position. It may be beneficial to sleep in the fetal position if you have a herniated disk. The reason for this is that lying on the side with the knees tucked into the chest reduces spine bending and helps open up the joints.
- On your back in a reclined chair or bed. Patients who suffer from isthmic spondylolisthesis, which involves one spinal vertebra sliding over the vertebra below, may find this useful. People who get significant relief from resting in a reclined chair may want to consider investing in an adjustable bed that can be positioned similarly.