Lower back pain is one of the most common complaints. It can range from a dull ache to a sharp stabbing pain that makes it difficult to move or sleep.
If you have lower back pain, you may have difficulty falling asleep or staying asleep. You may wake up in the middle of the night, only to find that your lower back hurts even more than when you went to bed.
In this article, we’ll look at three tips for helping you sleep better with lower back pain:
- Get up and move around every hour or so
The longer you lie in bed, the more likely it is that your muscles will tighten up and start causing pain. So get up and walk around every hour or so — even just for a few minutes will help loosen things up and keep your body from stiffening up as much during the night.
- Use pillows to support your spine
Use pillows that support your spine properly so that your body is aligned correctly while sleeping on your side or back (whichever position makes you most comfortable). Make sure there’s plenty of room between the edge of the mattress and the pillow so there’s room for your hips to sink down into the mattress instead of being pushed forward by a too-high pillow behind you; this will also help prevent neck strain when lying on your back at night.
- Try relaxation techniques before bedtime
Relaxation techniques can help reduce stress and anxiety, which can exacerbate lower back pain symptoms and make it difficult to fall asleep at night. Try these tips:
Take a warm bath or shower before bed; this will help relieve muscle tension in your back after a long day of sitting at work or driving around town.
Listen to soothing music while taking deep breaths; close your eyes as you focus on each breath moving in through your nose and out through your mouth until you feel relaxed (try breathing exercises).