How to Sleep to Improve Your Lower Back Health

As many as 80% of Americans experience lower back pain at some point in their lives, and it can be a real challenge to get a good night’s sleep when you’re hurting. But did you know that changing your sleeping position and habits could actually help alleviate your lower back pain? Here are some tips on how to sleep to help your lower back pain.

Choose the Right Mattress

Your mattress can make a big difference in how well you sleep and how much pain you experience. A mattress that is too soft or too firm may not provide the support your body needs, putting extra pressure on your spine and muscles.

Firmness Level

When choosing a mattress, look for one with medium-firmness. This will give your body the necessary support while still being comfortable enough for restful sleep. Memory foam mattresses are also an excellent option because they contour to the shape of your body, providing even more support where it’s needed most.

Age of Your Mattress

If your current mattress is more than seven years old, it may be time for a new one as an older bedding system won’t provide adequate support anymore.

Pick the Right Sleep Position

The way you position yourself while sleeping can also affect how much back pain relief you get from rest. Here are three types of positions that can work wonders:

On Your Back With Knee Support

Lying flat on your back with a pillow or two under
your knees helps maintain spinal alignment by relieving pressure off muscles that run alongside spinal column.

Sleep Without Pillows

Sleeping without pillows keep head straight & maintain natural posture aligns neck & upper spine

Sleep On Side With Pillow Between Legs

Sleeping on side reduce spines pressure by keeping legs bent at 90-degree angle.
Use a pillow to provide additional support, positioning it between your knees and ankles.

Adjust Your Sleeping Habits

Finally, don’t underestimate the importance of good sleep habits in managing lower back pain. Even small changes like these can help:

Stick To A Schedule

Try to go to bed at the same time each night,
and wake up at the same time each morning.
This helps regulate your body’s natural sleep-wake cycle.

Avoid Electronics Before Bed

The blue light emitted from smartphones and tablets stimulates the brain, making it tougher to fall asleep. Turn off all electronics an hour before bedtime.

Get Regular Exercise

Moving more will help strengthen muscles in your core responsible for supporting spine & reducing back pain.The gentle exercises like walking or yoga are perfect for this purpose.

Final Thoughts

Remember that everyone’s body is different and what works for someone else may not work for you. Try experimenting with different sleeping positions, adjusting your mattress firmness level or even consulting a physiotherapist if needed.
With some effort and patience you’ll be able to find relief from lower back pain which leads towards better quality of life long-term!