Lower back pain can make a variety of activities uncomfortable, including sleep. If you are one of the many people who are searching for a solution for how to sleep with lower back pain, a few different strategies can make a big difference. Find out how to minimize discomfort in bed, as well as how to decrease the chances you will wake up in pain. By following these tips, you can help yourself to feel better night and day.
Change Your Sleeping Position
One of the best ways to support your back at night is to sleep in a comfortable position. According to the Mayo Clinic, people with lower back pain should try sleeping on their side. Draw your legs up slightly toward your chest to take the strain off your back. Resting flat on your back with a pillow propped under your head can also help to maintain the normal curvature of your spine. Placing a rolled towel under the small of your back can also help to provide more support.
Sleeping on your stomach can cause additional strain to your lower back. If you must sleep on your belly, be sure to do it with some type of support under your pelvis and lower abdomen. A rolled towel or small pillow are ideal choices. While experts recommend you sleep with a pillow under your head, you can also choose to remove the pillow in order to reduce tension.
Try a New Pillow or Mattress
When it comes to back support, some pillows are better than others. Cushions made with memory foam are both extremely comfortable and mold to fit your body. Support your neck with a memory foam head pillow or use a cushion under your legs and feet to take the stress off the lumbar area.
If you plan on sleeping on your side, put a pillow between your legs. Some products are shaped like a bean, which helps to provide support to the spine. A full-length body pillow can also help to make you more comfortable. Hold it as you sleep on your side. While it helps to align your body, it will also help to support your stomach area.
Certain mattresses can also help to reduce back pain. WebMD recommends going with a product that is considered “medium-firm.” Research suggests this level of support and pressure gives the least amount of discomfort. A mattress that is too soft will not cradle the lumbar area, while one that is too firm will not fit at the neck or lower back the way it needs to.
When you need even more support, try adding a memory foam mattress topper. This extra layer can enhance the mattress that you have or provide just the right amount of cushioning and spinal alignment for the body.
Improve Your Sleep Hygiene
While your sleep position and choice of supportive pillows are extremely important to avoiding lower back pain, you should also check that you are on a healthy sleep schedule. As the Centers for Disease Control and Prevention (CDC) tell us, regular waking times can help you to fall asleep easier and stay asleep longer. Keep your room cool and comfortable. If your bedroom is too bright, try light-filtering or blackout curtains.
Avoid alcohol and caffeine before you rest. These substances can cause you to keep awake. Exercising during the day can make your body more ready to sleep while stretching or performing a self-massage before bed can help you to unwind.
Caring for Your Lower Back Pain
Now that you know how to improve your sleep, you can start on the road to less back pain. There are also other things you can do at home to reduce your symptoms and enhance your quality of life. Laser light therapy belts for lower back pain offer a new, cutting-edge way to reduce discomfort, without the needfor pharmaceuticals or invasive procedures.
These devices harness the power of photobiomodulation therapy (PBMT), formerly often referred to as low-level light therapy, or LLLT, to penetrate the skin and modulate pain and inflammation without any known side effects. Just 30 minutes per day is all you need to receive the device’s benefits. While the treatment is always comfortable, it is also intuitive. An auto-timed treatment feature ensures you never forget to turn the device off.
You deserve enhanced mobility and less pain. Explore our products today so you can give laser therapy a try. When combined with the strategies above, you will feel better during the day and enjoy more sleep at night. These wellness improvements not only help you care for your back but your entire body.