Tips for Sleeping Comfortably with Lower Back Ache

If you suffer from lower back pain, you know how difficult it can be to get a good night’s sleep. Sleeping in the wrong position or on an uncomfortable mattress can exacerbate your pain and make it hard to get some much-needed rest. Here are some tips on how to sleep with lower back ache.

Invest in a supportive mattress

One of the most important things you can do for your lower back is invest in a supportive mattress. A good mattress should support your spine and keep it properly aligned throughout the night. Look for a medium-firm or firm mattress that provides enough support without being too hard.

Consider memory foam

Memory foam mattresses are often recommended for people with lower back pain because they conform to your body shape and provide targeted support where you need it most. They also absorb movement, so if you share a bed with someone who tosses and turns at night, you won’t feel their movements as much.

Choose the right sleeping position

Your sleeping position plays a big role in how comfortable (or uncomfortable) your nights will be when dealing with low backache. There is no one-size-fits-all solution when it comes to sleeping positions, but here are some general guidelines:

Sleep on your side with a pillow between your legs

This position keeps your spine aligned while also reducing pressure points on the hips and shoulder joints. Place one pillow between knees as well which will help aligning hip joint thus reducing strain on lumbar muscle.

Avoid stomach sleeping altogether

Sleeping flat becomes very problematic especially during Low Back Pain as this increases lumbar lordosis causing intense muscle spasms resulting into severe pain.

Add extra pillows

You may benefit from adding extra pillows under shoulders or below knees depending upon individual’s comfort level

  • Use a rolled-up towel for lower back support

    If you prefer to sleep on your back, place a small, rolled-up towel or pillow under the curve of your lower back. This will help maintain natural curvature of the spine and thus reduce pain.

    Relax before bedtime

    Stress can exacerbate pain in general. So take time before bed to wind down and relax. Consider reading or listening to soft music or meditation techniques as these activities often promotes relaxation.

    Avoid screens at least 30 mins before sleeping

    Blue light emitted from phone/laptop/computer screens have been shown to interfere with melatonin production, which is responsible helping regulate our body’s circadian rhythms thus causing difficulty falling asleep

    The Bottom Line

    Getting restful sleep while dealing with low back pain is possible by investing in a supportive mattress , choosing right sleeping position, adding pillows/towel supports if required alongwith taking measures such as relaxing prior bedtimes, avoiding screen-time atleast 30 mins prior bedtime.
    Talk to your healthcare provider regarding advice about what will aid one the most customised approach towards optimal comfort level.