If you struggle with lower back pain, you’re not alone. It’s considered one of the leading causes of disability across the world. And falling asleep can be challenging when you’re in pain.
Read on to learn how you can sleep better with lower back pain.
What Causes Lower Back Pain?
Not everyone will have back pain for the same reasons since it’s extremely common. But some things that can cause or worsen lower back pain include:
- Old injuries
- Strains or sprains
- Diseases like arthritis, spine tumors, or kidney stones
- Structural problems like Spinal Stenosis
- Disk problems like herniated disks or degenerative disk disease
5 Tips for Better Sleep With Lower Back Pain
1. Use a box spring if you’re missing support
Not all sleeping arrangements need box springs. But you might need one if:
- Your mattress manufacturer recommends using one
- Your current mattress is an older innerspring model
- You use a standard metal rail bed frame
However, if you use memory foam mattresses, you should skip the box spring.
2. Try other sleeping positions
Some sleeping positions can make lower back pain better or worse.
For example, some people may feel comfortable sleeping on their back, since side sleeping can add pressure to the lower back. But if lying on your back is uncomfortable for you, you can try sleeping on your side with a pillow between your knees. This will help alleviate the pressure on your lower back.
3. Change your mattress
In some cases, your mattress may either be too old or not suited to your needs.
When you buy a new mattress, consider the firmness you need based on your sleeping position. For example, a medium-soft firmness is better suited for side sleepers, while medium support is best for back sleepers. Stomach sleepers should seek softer firmness so they don’t sink too deeply.
Some people also claim that other types of mattresses, such as Japanese floor mats, help reduce their back pain. However, these mats are best suited for back sleepers.
4. Block out sleep disruptions
If it’s difficult for you to fall asleep, you can take steps to make sure you don’t get disturbed once you’re finally sleeping.
Make sure it’s dark enough in your bedroom. You can also adjust the temperature to a lower setting to avoid waking up in sweats.
You can block out sounds with earplugs or by adding your own relaxing sound mix depending on what you like. Some people prefer immersive soundscapes while others enjoy water sounds.
5. Implement a relaxing bedtime routine
Get your mind ready for bed so that your body can relax along with it.
If relaxing sounds aren’t enough to help you sleep, you can try a guided mediation to regulate your breathing, calm your anxiety, or set your intentions for the next morning. Alternatively, you can choose to listen to a bedtime story while you drift away.
When you try the BetterSleep App, you’ll have access to a wide range of relaxing sounds, meditations, and bedtime stories to help you prepare for sleep. You can even create and save your own sound mixes to make every story or meditation perfect for you. Start today for free to improve your sleep tonight.
