Top Best Sleeping Tips For Back Pain

Top  Best Sleeping Tips For Back Pain: Today I am going to share interesting facts on best sleeping tips for back pain. Lower back pain is very commonly seen in people who sit for long periods of time, lift heavy weights regularly or are heavy and inactive. Don’t let lower back pain rob you of the sleep you so desperately need. There are a few things you can do to improve your sleep. Here are some tips and tricks for sleeping with back pain that could help you lull off to dreamland, leaving your pain behind.

back pain

Here are the Top Best Sleeping Tips For Back Pain

1. Try These Sleeping Positions

• On your side with a pillow between your knees: Either lying on your left or right side, allow that entire side of your body to make contact with the mattress along with your shoulder. Place a pillow between your knees. This helps keep your hips, pelvis, and spine in alignment. And if there’s a large gap between your waist and the mattress, place a small pillow there as well. Be sure to switch sides occasionally to prevent muscle imbalance.
• In the fetal position: Lie on your side. Gently tuck your knees toward your chest and curl your torso around them. This position opens the space between your vertebrae.
• On your stomach with a pillow under your abdomen: Although sleeping on your stomach can aggravate back pain because of added stress to your neck, this position is good for those who commonly sleep on their stomachs. When you lie on your stomach, add a pillow under your pelvis or abdomen to take the pressure off your back. You may not need a pillow under your head.
• On your back with a pillow under the knees: Lie as flat on your back as you can and place a pillow underneath your knees. The pillow will maintain the curve to your lower back. A small rolled-up towel placed under your lower back may also add some needed support. Sleeping on your back evenly distributes your weight, so you’re not putting added pressure on certain parts of your body.

2. Make a Sleep Schedule

Regulating your sleep habits — both when you go to bed and when you wake up — will help your body fall into natural sleep patterns.

3. When You Get Up

When it’s time to get up from the bed, don’t just hop up. Take it nice and slow. Roll to your side and bend your knees. Then drop your legs over the side of the bed and place them on the floor. Scoot to the edge of your bed and use both arms to help you up. Be sure to keep your back in a neutral position.

Read Also Best Exercises For Neck Pain

4. Relaxation Techniques

If you have a hard time falling asleep with back pain, try some relaxation techniques about 30 to 60 minutes before bedtime. This could include:

• A warm bath
• Low-impact yoga
• Reading
• Taking a walk
• Knitting

5. Avoid Rigorous Activities Before Bed

If you tend to work out at night, it’s best to change your routine up a bit. Try working out in the morning or early afternoon. That way, your adrenaline and body temperature will have plenty of time to come down before bed.

What Causes Lower Back Pain?

There are a number of reasons for lower back pain. The majority of reasons are not serious, often caused by our lifestyle habits. Some of the most common causes of lower back pain include:

• Pulled or torn muscles or ligaments
• Poor back posture
• Stress
• Improper sleeping position
• Sports or activity injury
• Back sprain
• Repetitive movements over time
• Damage to the intervertebral discs
• Nerve compression
• Improper spinal joint movement
• Aging
• Pregnancy
• Medical conditions, like scoliosis

Most lower back pain will resolve in about six weeks without you having to seek medical help. However, 10 to 12 percent of people seek medical attention for their lower back pain if it doesn’t resolve naturally.