Millions of people suffer from lower back pain due to work activity, training, spending too much time on their feet or from chronic conditions. The lower vertebral area, called the "lumbar region", is particularly prone to pain and muscle exhaustion. Learn to care for your spine by sleeping properly. In some cases, it takes some time for the body to get used to sleeping in certain positions, but in the long run you will enjoy immense benefits if you commit to changing your posture and supporting your back better. If you suffer from lower back pain, invest in a quality mattress and pillows, learn how to sleep in a correct position and practice a "bedtime ritual" to rest well. Sleep relaxes the muscles and clears the pain receptors, which is why you get up in the morning without experiencing physical pain.
Steps
Method 1 of 4: Change the Bed
Step 1. Check if you have had the same mattress for more than 8 years
If so, now is the time to change it. The materials wear out over time and offer less and less support to the body and back.
- There is no one type of "best" mattress for people with back pain, so you will need to try several before you find the one that is most comfortable and suitable for your needs. Some prefer a firm mattress, while others prefer a softer one.
- In some cases, a foam mattress is more comfortable than a traditional spring mattress.
- Go to a store that offers a money-back guarantee and allows you to return the product. It will take several weeks to get used to the new mattress. If the back pain does not improve after a few weeks of resting on the new mattress, then you should return it.
Step 2. Make the bed support the body better
If you can't afford the cost of a new bed right now, you can modify it and make it stiffer by inserting a plywood plank between the mattress and the slatted base. Alternatively, you can place the mattress on the floor.
You may find that memory foam or latex mats that are placed on top of the mattress offer more support and are cheaper options than a new mattress
Step 3. Buy pillows that offer good support
Choose a model that is suitable for your sleeping position, on your side or on your back. There are also models for the whole body or in a "king-size" version, which you can put between your legs, in case you sleep on your side.
Method 2 of 4: Understanding Biomechanics
Step 1. Learn to get into bed and get out of bed properly
If you move improperly, you can damage your lower back. Whenever you want to lie down, use the "rolling" technique.
- Sit on the side edge of the bed where your buttocks typically lie when you sleep. Lower your torso to the right or left side as you lift your legs; during the movement you should keep your body stiff and straight.
- If you want to sleep on your back, roll your entire body (as if it were a stiff trunk) from the side position to the back position. If you want to move to the other side, bend the opposite leg to the side you want to roll to. Press this foot down to push yourself to one side. You must learn to move your whole body as if it were a rigid block, to avoid twisting your back.
Step 2. Rest in the fetal position
If you sleep on your side with your legs folded together, you are able to relieve pain in the lower back as the spinal joints open. Place a large pillow between your legs when sleeping in this position.
- Bend both knees and bring them into a comfortable position without hunching your back. Place a pillow between your knees and ankles as this allows your hips, pelvis and spine to maintain alignment and reduces tension.
- If you typically sleep on your side, use a thicker pillow.
- Alternate your hips. If you like sleeping on your side, try to alternate which side you lean on because otherwise you create muscle imbalance or pain.
- Pregnant women should sleep on one side and not supine, as lying down can decrease the blood supply (and therefore oxygen and nutrients) to the fetus.
Step 3. If you are used to sleeping on your back, add another pillow that offers good support under the knees
In this way the back flattens out eliminating the wide arch that forms in the lumbar region. It will only take a few minutes to already feel some pain relief.
- If you sleep on both your back and side, then you can get a firm pillow to put under your knees or between your legs when you change positions.
- If you want more support, you can also place a rolled-up towel under the small pillow you keep behind your back.
Step 4. Don't sleep prone if you have back pain
This position puts an excessive load on the lower back and generates an unpleasant twisting of the spine. If you can only fall asleep by lying on your stomach, at least put a pillow under your pelvis and lower abdomen; do not support the head with a pillow if the tension on the neck and back increases.
Some individuals with disc protrusion benefit from lying prone on a massage table. You can recreate the same effect by replacing the normal pillow with the neck pillow you use on an airplane, and placing it around your head. This way you can keep your face down at night and avoid neck twisting. You can also cross your hands in front of you and rest your forehead on them
Method 3 of 4: Prepare the Lower Back for Sleep
Step 1. Before going to bed, apply a warmer to your back to relieve pain
The heat is able to relax the muscles and reduce physical suffering; Remember that heat is much more effective for chronic pain than ice.
- Before going to bed, take a short hot shower of about ten minutes. Let the warm water run over your loins or soak in a warm bath.
- You can use the warmer or hot water bottle to apply heat to the painful area. Remember not to apply these tools while you sleep, as you could burn yourself and even cause a fire. Apply heat for 15-20 minutes before bed.
Step 2. Do some deep breathing exercises when in bed
Breathe in and out deeply, so that your breathing can be heard at first. Visualize your muscles as they relax.
- Start with a few deep breaths. Close your eyes and pay attention to the pace at which you breathe.
- Imagine yourself in a place that makes you feel relaxed and peaceful; it could be a beach, a forest or even your own room.
- Try to pay attention to as many sensory details as possible in this space. Use all your senses, sight, smell, touch and taste, to imagine how you might feel in this relaxing place.
- Spend a few minutes in this "imaginary environment" before trying to fall asleep.
- You can also listen to a recorded voice guide leading you through a meditation exercise to help you fall asleep.
Step 3. Avoid large meals, alcohol and caffeinated drinks before going to bed
If you eat a lot before bed, you may suffer from acid reflux and have a hard time falling asleep. If you have a tendency to wake up hungry in the middle of the night, a light snack (like toast) will help you sleep without interruption.
- Cut down on alcohol consumption. Women should drink no more than one drink a day and men no more than two. Alcohol before bed may help you fall asleep, but it interferes with REM sleep which is essential for waking up fresh and rested.
- Do not drink caffeine in the 6 hours prior to bedtime, as it interferes with rest.
Step 4. Spread pain relief cream on your lower back before going to bed
This product is available in pharmacies and gives a pleasant sensation of warmth and muscle relaxation.
Step 5. Don't spend too much time in bed
If you lie down for too long, your muscles tighten and the pain in your back gets worse. Unless advised by your doctor, do not stay in bed for more than 3 days after a minor back injury. Light physical activity helps the body to heal naturally.
Before returning to your normal daily habits, ask your doctor for advice; if you start moving too soon you could get hurt again
Method 4 of 4: Additional Help
Step 1. Try different combinations of the techniques described here
It will take several weeks of trying before you find the solution that works best for you.
Step 2. Try other strategies to relieve discomfort
If your back pain doesn't improve, try other methods to find some relief during the day.
- Avoid movements that strain your back. When lifting an object, use the strength of the legs and not the strength of the back.
- Use a foam tube to relieve muscle tension. This tube is quite similar to the floating ones used in swimming pools. You need to lie on your back on a flat surface with the tube under your back.
- Create an ergonomic workplace.
- When sitting, make sure you always have lumbar support. A chair with a good backrest that supports the lower spine prevents the spine from getting tired if you have to sit for a long time. Try to get up and do a few stretches every hour or so.
Step 3. Contact your doctor
Acute back pain improves on its own with proper self-medication techniques, but if you don't see any results after 4 weeks, you should go to an orthopedist, as you may be suffering from more serious conditions that require other therapies.
- Common causes of lower back pain include arthritis, disc degeneration, and other nerve or muscle problems.
- Appendicitis, kidney disease, pelvic infections, and ovarian disorders cause lower back pain.
Step 4. Recognize severe symptoms
Lower back pain is a fairly common disorder that affects about 84% of adults at least once in their lifetime, however, some symptoms are a sign of a more serious condition. If you experience any of the situations described here, see a doctor as soon as possible:
- The pain extends from the back towards the legs.
- It gets worse when you bend over or bend your legs.
- It gets worse overnight.
- It is accompanied by fever.
- In addition to back pain, you also have intestinal and bladder problems.
- Back pain is accompanied by numbness or weakness in the legs.
