Sleep is a crucial element in one’s life, and without adequate sleep, one can’t imagine kickstarting a day with their maximum potential. Although there can be various factors that stop you from getting sound sleep, lower back pain is one of the most excruciating factors that hinder your sleep cycle.
The pain isn’t just physically challenging but also mentally toiling, making sleeping a challenging task when such pain and restlessness haunt the night.
But have you ever wondered about its origin and what triggers lower back pain?
However, the answers are subjective due to the distinct lifestyle of every other individual. Yet sleeping patterns are one of the most common aspects and features that can help you ease lower back pain.
Moreover, the right sleeping position reduces strain, while some minor adjustments, like the addition or elimination of a pillow for more support, help to keep the spine aligned throughout the night.
So, are you ready to start feeling refreshed and pain-free?
Well, read the complete article to learn about the best sleep tips to get rid of your lower back pain.
1. Fix Your Sleeping Position
Everyone has their own preferred style of sleeping; some lay on the back, some side-on, and few prefer sleeping on the stomach.
But do you know the way you sleep actually contributes to your lower back pain?
Poor body posture can cause strain on the lower back, resulting in stiffness and soreness when you wake up. Therefore, it is essential to know about the best sleeping position for lower back pain.
· Back sleeping is often considered the best for spinal health as it evenly distributes weight across the body and minimizes pressure points. However, it may not be ideal for those with sleep apnea or acid reflux.
· Side sleeping supports spinal alignment and reduces pressure on the lower back, making it a preferred choice for people with chronic pain.
· Stomach sleeping is usually discouraged as it can strain the neck and cause lower back discomfort.
Hence, making the right adjustment to your sleeping patterns allows you uninterrupted sleep and reduced comfort.
2. Choose the Right Mattress and Pillow
Apart from fixing your sleeping position, replacing your old and rugged mattress and pillows can aid in eliminating lower back pain, as the type of mattress and pillow you use directly impacts lower back health.
Soft mattresses can result in misalignment of the spine due to exaggerated sinking, while firm ones can add a lot of pressure to certain spots. Therefore, experts recommend a medium-firm mattress as it balances and provides equal support.
Moreover, memory foam and hybrid mattresses are also effective in evenly distributing body weight and don’t put unnecessary pressure on the body. In addition, you should select a pillow that supports the natural curve of your neck, guaranteeing proper alignment of the spine.
Back sleepers should use a pillow that does not push the head and neck too far forward, while people who prefer side posture should opt for a thicker pillow to fill the gap between their heads and shoulders.
Furthermore, stomach sleepers should opt for a thin pillow or, if possible, should use none at all to minimize neck strain.
3. Pillow Placement for Proper Spinal Alignment
Proper pillow placement can help maintain proper spinal alignment and deter lower back pain.
For back sleepers, putting a pillow under the knees releases strain on the lumbar spine and maintains the natural curve of the lower back. Thus, this small adjustment helps distribute weight more evenly and keep strain at bay.
Meanwhile, side sleepers should place firm pillows between the knees to keep the top leg from pulling the spine out of alignment. Moreover, keeping the head pillow propped at the right height helps to keep the neck in line with the spine, ultimately relieving any tension.
Although stomach sleeping is not preferred for spinal health, they can also use some fixtures, like placing a thin pillow under their pelvis. This modification stops the lower back from arching excessively and helps to reduce long-term discomfort and stiffness.
4. Stretch Before Bed to Relieve Tension
PHOTO CREDIT | Freepik
Stretching before sleeping can relieve tight muscles, improve flexibility, and alleviate lower back pain. Gentle stretching promotes good blood circulation and aligns the spine, providing you with more comfortable sleep at night.
You can do a knee-to-chest stretch in which the lower back pressure is relieved from the elongation of the vertebrae. The steps involve lying on your back, bringing one knee toward your chest, and holding it there for about 20 seconds before you switch sides.
In addition, the child’s position pose is also an effective technique that relieves lower back tension. Kneel back into your heels and reach your arms out in front of you so the back is free to stretch naturally.
Moreover, pelvic tilts are also beneficial for strengthening the core muscles and supporting the lower back. Hence, these light exercises can make a difference by alleviating stiffness and discomfort and improving sleep quality throughout the night.
Bottomline
Your sleeping position, mattress, pillows, and nighttime habits all influence lower back health. Small adjustments, such as using proper pillow support, stretching before bed, and maintaining good sleep hygiene, can help reduce discomfort and promote spinal alignment.
While changing sleep habits may take time, these strategies can significantly improve both your sleep quality and overall well-being. If back pain persists despite making these changes, consulting a healthcare professional may be necessary.
By taking proactive steps to support your lower back, you can wake up refreshed and free from discomfort, ready to take on the day.
