How to Sleep With Lower Back Pain
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Time to read 3 min
According to the NHS, up to 80% of us will struggle with lower back pain at some point in our lives. While that statistic can be somewhat depressing, the fact that the condition is so common means there's a variety of tried-and-tested methods on how to deal with - or even cure - your lower back pain.
Sleeping with lower back pain can be difficult, and worse still, could be contributing towards or even causing your pain in the first place. Understanding the relationship between sleep and lower back pain is essential in the battle to help alleviate the condition.
What causes lower back pain?
A number of factors can cause lower back pain, including, but not limited to:
- poor posture
- improper lifting
- smoking
- muscle strain and sprains
- prolonged sitting
- injury
- medical conditions that are related to the vertebrae and spinal cord
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Can my sleep be the cause of my back pain?
Sleeping in particular is difficult, as lower back pain may make falling asleep more difficult, resulting in you choosing a sleeping position that may bring temporary relief, but worsen lower back pain in the long run. Understanding and breaking this vicious cycle is essential in freeing yourself from lower back pain.
Your sleep can cause or worsen lower back pain if any of these habits are repeatedly part of your sleep routine:
- sleeping in a position that aggravates the area or creates poor spine alignment
- sleeping on an old or poorly supportive mattress or pillow
- having too firm or too soft a mattress
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Sleeping positions for lower back pain
It is generally agreed upon by sleep experts that sleeping on your back is the worst position for lower back pain. Not only does it lack support from a mattress, it also means the spine puts itself in an alignment that is painful during the waking day.
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There are several sleeping positions that, if done carefully and correctly, can support your lower back and alleviate pain.
- Side sleeping, especially with a body pillow between your knees and in a fetal position where the knees are pointed towards the chest, balances the muscles and elongates the spine.
- Sleeping on your back puts the spine in a neutral alignment and keeps the weight placed on the muscles evenly balanced. Placing a pillow under your neck and another at your knees will further enhance the spinal alignment.
Adapting your bed for lower back pain
There are a few key changes you could make to your bedding that could make a significant difference in the fight against lower back pain.
- ensuring your mattress is up to date, meaning less than 8-10 years old - the most common lifespan of a mattress
- if you need to purchase a new one, an orthopedic, memory foam, or a medium-firm mattress is the best choice for supporting spaniel alignment while being soft enough not to cause further pain
- investing in a mattress topper or protector to add an extra level of firmness between you and your mattress
- purchasing a body pillow to support your body in sleeping in new, correct positions. There are also plenty of side sleeper or back sleeper head pillows that will support good spinal alignment.
Lower back pain can be caused or worsened by poor sleeping positions or bedding.
Sleeping on your back or on your side is the best position for lower back pain.
Supportive bedding, particularly the pillows and mattress, is essential for supporting your back during sleep.
FAQs
Is sleeping in the fetal position good for lower back pain?
With good alignment, the fetal position can actually be beneficial for lower back pain, as keeping your knees close to your chest can help straighten the spine farther.
Does a pillow between your knees actually help your back?
Yes, having your knees together in a comfortable way that doesn't spread your hips can help keep your spine straight.
The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.
