According to one report from the Global Burden of Disease study, lower back pain is one of the leading causes of disability across the world. Lower back pain can be a debilitating issue to deal with on a chronic basis, and one of its’ most harmful side effects is its impact on sleep. Learning how to sleep better with lower back pain is crucial to managing the pain and lack of energy that comes alongside it.
Sleep deprivation doesn’t have to be part of your experience with lower back pain. From finding the best mattress for your back to using the right sleep accessories to improve your comfort throughout the night, here are our top tips on how to sleep better with lower back pain:
Tip #1: Finding the best mattress for lower back pain
Memory foam mattresses have recently become an increasingly popular choice for those who want to restore their sleep and alleviate some pain. This is because they’re versatile enough to provide both comfort and support to a wide range of sleepers. The molding capabilities present in memory foam allow them to contour to the shape of your various sleep positions.
The type of mattress you sleep on plays a huge roll in how to sleep better with lower back pain. The most powerful way you can ensure you’re protecting yourself from exacerbating any pain you struggle with is by investing in the best mattress possible for your back. The best mattress for back pain tends to be one that falls somewhere within the medium-firm category.
The best mattresses for lower back pain are also engineered with pressure relief in mind to help your back recover from the strain of the day.
Memory foam mattresses are also the best mattress for those looking for something compatible with an adjustable bed frame. If you have specific positions that are more comfortable for you, a memory foam mattress can easily be used along with an adjustable bed frame without worry about long-term damage.
Tip #2: Supporting Your Sleep Positions Appropriately
When it comes to sleeping better with lower back pain finding a comfortable position to sleep can make a big difference. It’s easy to default to what feels the best. While it may seem counterintuitive to try and conscientiously change your sleeping position, it can often make a significant difference in the day-to-day management of pain and is important to consider as you move forward.
Sleeping on your side with a pillow between your knees can help align your spine while still staying a position of comfort that you can help you get all eight hours of your sleep. If your lower back issues stem from a herniated disk, a suitable position will be sleeping in the fetal position. Doing so opens up space between the vertebrae of your spine, which can ultimately help with pain management throughout the night.
If you prefer to sleep on your stomach, you’ll need to be extra cautious about relieving the pressure off your back. One way to accomplish this is by placing a pillow beneath your pelvis for extra alignment and relief. You don’t need to use a pillow at the head of your bed if this is the position you wish to sleep in.
Keep in mind that alignment is critical when it comes to sleeping positions that can help lower back pain, so if you tend to toss and turn through the night, look at ways you might be able to minimize this.
Tip #3: Using Other Sleep Accessories To Help With Your Back
Once you’ve figured out the sleep position you want to stick to, you can invest in a few additional basic tools that can help encourage you to keep at it. If you’re convinced you already have the best mattress for your rest, there are a few other sleep accessories that can come in handy when learning how to sleep better with lower back pain.
Memory foam pillows can be a great way to supplement your nightly routine, all while allowing you to rest better and smarter by supporting the sleep position of your choice. Be sure to look out for a memory foam pillow that has an adjustable amount of stuffing. This will allow you to control the shape and feel of your pillow, so you can make something a little flatter if you know you’re going to want it underneath your body or helping with alignment.
A body pillow can be another equally useful tool when learning to sleep better with lower back pain and trying to minimize your tossing and turning through the night. Since it spans the length of your frame, a body pillow can act as a guideline to your body as you slip into a deeper sleep to try and stay in place, allowing you to protect your back from any additional strain.
Tip #4: Build A Calming Night Routine For Deep Sleep
Maintaining healthy and consistent sleep hygiene practices is important for anyone, but this is especially the case for those who suffer from any kind of sleep deprivation. Certain habits, such as drinking herbal tea, cutting out caffeine, and having a warm shower right before you sleep, can make a drastic difference to how quickly you fall asleep, and how deep your sleep remains.
When it comes to learning how to sleep better with lower back pain, there are other habits that have been proven to be effective for improving wellness. Activities such as nightly yoga and aromatherapy work to ease your mind so you can access the deepest sleep possible.
Final Thoughts on How to Sleep Better with Lower Back Pain
From finding the best mattress to experimenting with your sleeping positions, it’s important to know that you can sleep better with lower back pain. And managing your lower back pain is achievable. Keeping track of how you progress and understanding that keeping pressure off your spine is vital for a good night’s sleep can help you catch up with your eight hours each night. Your chronic pain disorders are far from a life sentence: instead, they should be viewed as challenges that help you access a more balanced, healthy self.