Tips for Sleeping Comfortably with Lower Back Pain During Periods

Dealing with lower back pain during menstruation can be an excruciating experience. Period cramps, coupled with lower back pain, can make it difficult to get comfortable and fall asleep.

Finding relief from this kind of pain is not impossible; there are strategies you can adopt to help alleviate the discomfort and get a good night’s sleep. In this article, we will share tips on how to sleep with lower back pain during your period.

1. Use Heat Therapy

One effective way to ease menstrual lower backache is by using heat therapy. You may apply heat packs or use a heating pad on your lower abdomen and back area before bedtime or even throughout the day if necessary. The soothing warmth from the pads helps reduce inflammation in the affected areas and relaxes tense muscles.

a) How to Use Heat Pads:

– Begin by preparing a hot water bottle or heating pad.
– Place it over your affected low-back region.
– Keep it there for about 20 minutes at intervals before bed time
– Make sure you wrap a towel around them so that they do not burn your skin.

b) Benefits of Using Heat Therapy

Using heat pads has several benefits when dealing with menstrual low-back pains such as:

– Reduces muscle spasms
– Increases blood flow in the targeted area,
– Relaxes sore muscles

2.) Try Out Different Sleeping Positions

Another ideal approach for addressing menstrual related low-back pains is considering different sleeping positions that offer better support for your spine and reduce pressure on sensitive areas.

Some studies suggest lying down flat could cause additional stress — so adopting other positions like side-sleeping may be ideal for easing off some tension in your spinal cord

You can also place pillows between legs while sleeping sideward -it helps maintain proper alignment of hips which reduces pressure exerted onto sacrum and low-back muscles

How to sleep with pillows:

– Sleep on your side, keeping your knees bent.
– Insert a pillow between your knees
– You can also consider placing a rolled towel beneath the small of your back for additional support.

3) Take Anti-Inflammatory Medication

Painkillers like ibuprofen or naproxen are over-the-counter anti-inflammatory drugs that help alleviate menstrual cramps and lower back pain. It’s important to consult a doctor before taking such medications, as they may cause adverse side effects.

You should note that some prescription-strength nonsteroidal anti-inflammatory drugs (NSAIDs) could cause stomach ulcers, bleeding in the digestive tract among other complications– it is therefore necessary to follow doses recommended by physician

An ideal time to take these medications

These medicines work best when taken during the onset of menstruation rather than wait until you experience discomfort

4.) Essential Oils for Pain Relief

Some essential oils have been found useful in reducing inflammation and alleviating menstrual low-back pains including Clary Sage; Juniper Berry; lavender and chamomile oil which contain antispasmodic properties that help relax tense muscles in targeted areas

Essential oils have been used for centuries as natural remedies — just make sure you dilute them properly if applying directly onto skin surfaces—

The following steps could be used while using essential oils:

– Mix one or two drops of essential oil with carrier oil like olive or coconut oil
– Gently massage the mixture into affected region before bedtime
– Try not to apply too much pressure; be gentle when massaging oils into skin surface

In conclusion, sleeping through periods lows is possible if approached through different techniques above. Although it might take some trial-and-error at first before finding what works best for you, the tips above should help alleviate pain and improve quality of sleep during menstruation.