October 17, 2021
If you want to know how to sleep with lower back pain then you've come to the right spot. Here at Beds on Legs we're passionate about all thing sleep related. In fact, some might say that we're even neurotic! However, that's because we fully appreciate and understand the importance of restful sleep. Indeed, lack of sleep can impact both our physical and mental health. If you're suffering from lower back pain then you may be finding it difficult getting some shut eye. What's more, lack of sleep can contribute to back pain as well as making it more difficult to cope with on an emotional level. This make it very easy to end up in vicious cycle of pain disrupting sleep and lack of sleep contributing to lower back pain. We're pretty sure that's a merry go round you don't want to get on! Whilst we would always advocate seeking professional help for any health problem there are things that you can't put in place to make things a little easier. So, what can you do to sleep with lower back pain?
Whilst we mainly associate posture with sitting or standing, sleeping posture is still important and particularly so when trying to sleep with lower back pain. The best sleeping position for lower back pain is on your side with a partial bend in the knees. This position helps to keep the body balanced and reduces pressure on the lumbar region. Some people may also find that putting a pillow in between their knees is even more comfortable. If you're a stomach sleeper or a back sleeper that just can't change positions then you need to adapt. If you are a stomach sleeper then use a thin pillow for your head and place a pillow under your stomach. This will stop your spine caving in too much. Or if you're a back sleeper then placing pillow under your lumbar region to reduce pressure on your spine can help.
If you want to sleep with lower back pain then it's imperative that your mattress is suitable. You can have the best physio in the world and sleep in the correct position but if your mattress isn't great then you're missing a trick. Indeed, we spend up to one third of our lives in bed so it makes sense to invest in a great mattress. A good mattress is one that feels supportive and keeps your spine in a neutral position. Generally speaking we find that most people prefer a medium – firm mattress when dealing with lower back pain. You can read more about choosing a mattress here
Pain isn't just about the physical aspect. Without a doubt there is a strong mind – body link in all types of pain conditions. Indeed, if you're in pain and particularly if it's chronic then your nervous system will more than likely be involved. Often when in pain, we can end up in a 'fight or flight' situation and this can make pain worse. Therefore it pays to indulge in a bit of self care, especially before bedtime. This can be whatever makes you relax such as a hot bath, a spot of meditation or even a good book. Just make sure it doesn't involve scrolling through your phone! To read more about the mind body link just click here.
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