Learn how to have a good night's rest when you have lower back pain

How To Sleep With Lower Back Pain

Most people don’t connect lower back pain with poor memory, weaker immune systems and even weight gain. That’s because, while none of those are directly linked to back pain, they can all be symptoms of poor sleep. And, as anyone who has tried to fall to sleep with lower back pain can attest, it can be an all-night chore.

3 Tips to Help You Sleep With Lower Back Pain

Of course, we all have different sleep habits and prefer to sleep in different positions. But we also can all benefit from a good night’s sleep. Here are just a few things to try to help you fall asleep when you’re suffering from lower back pain.

  1. Get Into a Good Position – Yes, we prefer different sleeping positions. But there are ways to adjust your preferred position to help with back pain relief. Generally, you should try to sleep in positions and with supports, like pillows, that help stabilize your back. Side sleepers can try sleeping with a pillow between their knees and in gaps between the body and mattress, like at the waist.

    If you sleep on your back, put a pillow under your knees. In both cases, make sure your head and neck are also well supported with a pillow.
  2. Get a Good Mattress – Just like sleeping positions, the type of mattress that helps chronic back pain varies from person to person. Larger body types might find a soft mattress works better because it will adjust to your contours to keep your spine straight. If you already sleep with a straight back and hips, firm mattresses may be better for you.
  3. Get Into and Out of Bed Carefully – And carefully move around once there. The bending and often sudden movements you may go through when getting into and out of bed can make your pain worse. Similarly, if you prefer sleeping on your side, pay attention to your back when it’s time to switch sides. If you’ve been lying in bed in the same position for long periods of time, you may find almost any movement to be painful, so go slowly. 

If you’re looking for lower back pain relief, please call or visit our Markham physiotherapy clinic.

If this post was helpful, check out our recent article about why you have lower back pain when you bend forward.

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