Lower back pain doesn't have to mean sleepless nights. Get back to a good night's sleep with these tips.
There's nothing worse than struggling to sleep from pain or discomfort. Sleep is such an essential part of physical recovery that it can feel like a vicious cycle: You need sleep to feel better, but the pain prevents you from getting sleep.
If lower back pain is getting in the way of a good night's sleep, don't fret. There are a number of strategies to try that can help you sleep with lower back pain. In addition, understanding how to adapt your sleeping habits can help you mitigate the impact of lower back pain, get back on a healthy sleep schedule, and support healing and recovery efforts.
Best Sleeping Positions for Lower Back Pain
If you're experiencing pain while sleeping, one of the most important things you can do is adjust your sleeping position. Some sleeping positions are better than others when it comes to managing lower back pain. The biggest factor is finding positions that help keep your spine aligned and neutral. The secret weapon: a pillow! Here are the best sleeping positions to try if you have lower back pain:
- Sleeping on your side with a pillow. Flip over to your side and bend your legs up. Place a pillow between your knees. This keeps your hips, pelvis, and spine in better alignment, reducing strain on the back. Make sure to change which side you sleep on night-to-night so that you don't risk muscle imbalance.
- Sleeping on your back with a pillow. Lying flat on your back with no support can sometimes cause additional discomfort—but adding a pillow into the mix can make it one of the best sleeping positions for people with back pain. Lie on your back, then place a pillow under your knees. This keeps your spine neutral, with a slight curve in your lower back. Placing a small, rolled-up towel under the small of your back can add more support, resulting in a well-aligned spine with less strain on your back.
- Sleeping on your stomach with a pillow. Sleeping on your stomach isn't the best position for back pain because it can add additional stress on the neck and spine. But if you're accustomed to sleeping on your stomach, changing to a totally new position can feel forced and uncomfortable. To support your back and reduce lower back pain while sleeping on your stomach, place a pillow under your hips and lower abdomen. In addition, use a thin pillow under your head—or try forgoing one altogether. Together, these adjustments prevent the lower back from sinking in, keeping the spine neutral and in alignment.
How to Sleep Better with Lower Back Pain
In addition to changing your sleep position to reduce discomfort, there are other techniques to improve the quality of your sleep despite lower back pain. Here are some small lifestyle changes you can make to improve your sleep hygiene and overall sleep quality.
- Make sure you have pillows for support, no matter what sleep position you're in. (Pillows can also help you adjust to a new sleeping position.) It's important to keep your spine well-aligned throughout the night.
- Avoid alcohol and caffeine for at least a few hours before bed. The stimulants can make it harder to fall asleep and stay asleep.
- Try a relaxing pre-bed routine. Creating a routine that you do consistently every night before bed helps the body understand when it's time to wind down. For example, meditating, taking a bath, having caffeine-free tea, or reading a calming novel are all good options for a pre-bed ritual.
- Create an ideal sleep environment. Set yourself up for a good night of sleep by thinking about your environment. Make sure your room is free from lights and noises. Use earplugs if there's extra noise from roommates, neighbors, or cars. Turn down your thermostat to between 66 and 70 degrees Fahrenheit—the optimal temperature for sleeping—to avoid overheating in the middle of the night.
- Try natural supplements. Taking natural supplements may help ease back pain. B vitamins, vitamin D, and glucosamine all contribute to heathy bones and joints.
When to See a Doctor About Your Lower Back Pain
With luck, lower back pain while sleeping can be managed with these small lifestyle adjustments. But there are a few different scenarios where you should consider seeing a doctor about your lower back pain:
- The pain is significantly impacting your ability to sleep and the quality of your life
- The pain persists for longer than a few days
- The level of pain is getting worse night-to-night
- You experience numbness, tingling, or radiating pain in other areas of your body
If you experience any of these issues—or if you're just concerned about the level of back pain you're dealing with—don't hesitate to check with a medical professional. It's always worth investing in your health, especially when sleep is on the line. Sleep is a critical part of a healthy lifestyle. The faster you get back to a good night's sleep, the sooner you'll feel well-rested, rejuvenated, and ready to do what you love.
FAQs
How should I sleep if I'm having lower back pain?
Sleeping on your side, with a pillow tucked between your knees, is one of the best positions to reduce lower back pain while sleeping. The pillow helps to reduce strain on your back by keeping your hips and spine in alignment.
Why is back pain worse at night?
Many people who suffer from lower back pain report that their pain is worse at night. Depending on what position you choose to sleep in, your posture can contribute to the severity of lower back pain.