Finding the best position to sleep could change your life if you suffer from low back pain. And relieve your pain. In this article, you’ll learn about a few positions to sleep in that will be helpful for you.
The Importance of the Sleeping Position for People Who Suffer from Low Back Pain
Back pain robs you of precious hours of sleep. Unfortunately, according to the American Chiropractic Association, the pain/insomnia cycle is a vicious circle, unfortunately, all too common among 31 million Americans who suffer from low back pain.
According to the Centres for Disease Control and Prevention, low back pain can be short-lived (4 to 12 weeks) or chronic (12 weeks or more). Their causes are numerous, ranging from fractures to underlying diseases to muscle spasms. And the pain can also be accompanied by numbness or weakness if pressure is exerted on your nerves.
Whatever the cause, low back pain can prevent you from finding a comfortable position at night. And sometimes, the pain wakes you up – especially if you don’t sleep in the position best suited for low back pain. Here’s how to get back to sleep quickly if you wake up in the middle of the night.
“Your sleep is less restorative. So if you sleep poorly, the pain will seem worse.” In addition, lack of sleep can impair your healing or affect your mood, increase sensitivity to pain, or disrupt brain chemistry that is known to be related to pain.
The Best Position to Sleep in Case of Lower Back Pain
Doctors say that finding the best sleeping position if you suffer from low back pain can help you sleep better at night and relieve your pain.
That said, if you suffer from low back pain, there’s no one-size-fits-all position, adds physical therapist Jake Magel, an assistant professor and researcher at the University of Utah in Salt Lake City. “The best position to sleep in is where you feel most comfortable,” he says. Also, ensure you know what to do to relieve pain if you wake up with back pain.
Best Position to Sleep – Sleeping on your Back
When you sleep on your back, try putting a pillow under your knees or a small cushion on your lower back. It will support the natural curve of your spine and reduce pressure in the lower back.
Sleeping on your Side
When you sleep on your side, try putting a pillow between your legs, the doctor recommends. Keeping your knees bent will also reduce the pressure on the bottom of your spine.
Best Position to Sleep – Sleeping on your Stomach
When you sleep on your stomach, try putting a pillow under your lower abdomen to keep your spine aligned and reduce pressure. However, doctors warn that sleeping on your stomach is the worst if you suffer from low back pain. “You’re subject to gravity, and that’s not how the column should be aligned.”
Who notes that it’s also a personal choice? Sleeping on the mattress that suits you best is also important. “Firm and soft are relative terms.” And remember that you have to replace your mattress regularly. “Don’t wait for the springs to become visible.”
Treating your lower back pain will also improve your sleep.
Good Sleep Hygiene
Good sleep hygiene also has a role to play. According to doctors, keeping your room cool and dark will promote sleep.
Also, you should limit caffeine after 2 pm because it can prevent you from sleeping. Drinking caffeinated beverages is one of the things to NEVER do before going to bed!
Doctor says drinking alcohol can help you fall asleep, but the effect won’t last long. So avoid stressful activities before going to bed, such as paying bills or browsing the headlines. Instead, adopt a relaxing routine before bed.
Marked by stops in breathing when you sleep, sleep apnea can sometimes be accompanied by lower back pain, he notes.
These two health problems share certain risk factors, including obesity. Some painkillers that treat low back pain also slow breathing and worsen sleep apnea symptoms.
Diagnosing and treating sleep apnea or any underlying sleep problems will benefit low back pain.
Sleeping on your back may be the best position if you suffer from low back pain, but it can worsen sleep apnea. “Gravity causes your jaw, tongue, and soft palate to sag towards the back of your throat, which, by narrowing the airways, blocks the flow of air and leads to difficulty breathing.
Finding the best sleeping position if you suffer from low back pain can help you sleep better at night and relieve your pain. Try different parts and ways to place the pillows to find one that works for you. And discuss this with your doctor to ensure you’re doing everything possible to treat the cause of your back pain.
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