Sleeping with Lower Back Pain: Tips and Tricks
Graphic showing proper hip and back alignment. Image borrowed from H-Wave.
Everyone has experienced lower back pain. Many things can cause it, too, from muscle strain to repetitive movement or sitting at a desk every day for many hours. Our societies have adjusted to a sitting-and-working way of life way faster than our bodies. Up to 85% of working Canadians will experience lower back pain in their life. Here are a few things you can do to ease lower back pain, both at night and during the day.
At Night: Get Crafty with Pillows
Pillows are a great support tool for bedtime when your back needs some help. Sleeping sideways with a pillow between your knees helps to keep your hips stacked and your spine straight. Your body can relax and rest without adding any additional strain or pull onto your spine. You can also sleep on your back with a pillow under your knees, or on your stomach with a pillow under your belly.
All of these pillow positions are helpful at keeping your spine aligned and comfortable.
During the Day: Get Your Body Moving
Sitting for 8+ hours a day is not what our bodies were made to do. Especially during COVID when people are working from home, it is easy to be in one position or to skip breaks throughout the day. Going on short walks, taking stretch breaks or moving your body can all help to reduce this constant pressure on your lower back.
Try scheduling yourself a “move break” in your calendar or set a reminder to walk around the block once or twice a day. Not only will this help reduce a possible source of back pain, but fresh air and sunshine can boost productivity, mood and focus. It’s a win-win!
At Night: Stretch It Out Before Bed
Our backs can take on a lot of pressure throughout the day. A 5 minute stretch before bed can help to release some of this pressure and help reduce any back pain before you head to bed. The cat-cow stretch, child's pose and a knee-to-chest stretch are three super simple moves you can do to ease some of that pain.
During the Day: Problem-Solve the Root of the Issue
There are many reasons for lower back pain. Sitting at a desk is a major cause. Perhaps your desk chair needs replacing or isn’t positioned properly. There are many other reasons for back pain. Compressed nerves or pulled muscles can cause serious back pain. Pregnancy can put extra strain on the back muscles. Torn muscles or injury caused by lifting, twisting or pulling can also be sources of back pain.
Some of these are temporary and could go away with a day or two of heat and rest. For more long-term causes such as more permanent injury or pregnancy, seeing a doctor or a massage therapist can help to release pressure and reduce the pain.
It is super important to be aware of the cause of the problem and address that. Without finding a solution, any other tips or tricks will only provide temporary relief.
This is especially true with chronic back pain and more serious injuries. Waiting and trying to handle back pain can reduce your sleep quality or ability to sleep altogether. This can create a dangerous cycle because the body needs sleep to heal properly. There’s nothing wrong with going to a doctor if your pain is becoming a hindrance to your daily life or sleep.
Back Pain and Sleep
It’s unfortunate that back pain can become more apparent at night when all you want to do is relax into your mattress and go to sleep. With these tips for the best sleeping position with lower back pain and how to address lower back pain to reduce it before bed, you can have your best night’s sleep yet.