How to Sleep to Help Lower Back

Lower back pain can be one of the most uncomfortable and debilitating sensations a person can experience. Not only does it make simple tasks difficult, but it also has an impact on sleep quality. In fact, according to a study in the Journal of Pain Research, up to 78% of people with chronic lower back pain suffer from insomnia. Fortunately, there are steps you can take to help reduce or eliminate your lower back pain and get better sleep.

Positioning Matters

One of the best things you can do is adjust your sleeping position. Sleeping on your stomach places pressure on your spine that could exacerbate any problems that might be causing or contributing to your lower back pain. Instead, try sleeping on your side or back.

Sleeping On Your Side

If you prefer sleeping on your side, then place a pillow between your knees while keeping them bent at a slight angle towards each other – this raises one hip slightly higher than the other which helps aligns hips and pelvis properly reducing strain in the lumbar region.

Sleeping On Your Back

Back sleepers should put pillows under their knees so that their legs form an L-shape when resting flat against the bed surface -this reduces lumbar stress by lifting up both ends (ankles & hips) simultaneously off-floor thus making for more natural alignment between vertebrae along entire spinal column.

Invest in Good Bedding

Another important factor is choosing good bedding such as mattresses made without springs as they tend not only “bend” around curves leading unwanted pressure points but also don’t offer needed support over time -causing discomfort eventually- foam mattresses especially memory foam ones mold themselves precisely according body contours due ability viscoelastic cells within structure shrink/swell accordingly allowing even distribution weight across mattress surface area evenly easements any potential stressors before occurring!

Move More During the Day

It’s essential to maintain an active lifestyle throughout the day. If you have a desk job, make sure you take regular breaks where you can move around and stretch. Engaging in exercises like yoga or Pilates are also helpful for strengthening the core muscles that support your lower back.

Stretching Exercise Routine

Try incorporating these simple stretching routines into your daily routine:

– Child’s Pose: Kneel on all fours with arms outstretched forward, then slowly lower yourself down until forehead touches ground keeping hips lifted up slightly behind body

– Cat and Cow: Start by kneeling on all fours with hands shoulder-width apart directly under shoulders while knees hips width apart underneath them
Then assume cow position inhaling deeply looking upwards arching spine as much possible extending both arms outward at this moment exhale returning head back straight along with palms facing floor then repeat process again- about 5 times each way

By making small changes to your sleeping habits and lifestyle choices, you can help reduce or eliminate lower back pain so that you can get a good night’s rest. These tips will go a long way in helping improve not just quality of sleep but overall physical wellness too!