Skip to main content
Call Us : 1-877-406-7846
How To Sleep Better With Lower Back Pain?

How To Sleep Better With Lower Back Pain?

| ,

Millions of people suffer from lower back pain; sleep is the best medicine for many. However, finding a comfortable sleeping position can take time and effort. When you have lower back pain, you may experience discomfort when you sleep in certain positions, such as on your stomach. Fortunately, several strategies can help improve the quality of your sleep while also providing relief from lower back pain. An expert orthopedic doctor in Baltimore will help you understand how to sleep better with lower back pain.

1. Sleeping on Your Back

Lower back pain occurs when the muscles and ligaments in the lower back become overly strained. Sleeping on your back is ideal for reducing strain on your back as it keeps your spine in a neutral position and evenly distributes weight across your body. Place pillows under your knees to keep them slightly bent while you sleep, which will help relieve pressure from the lower back. This position is also beneficial as it helps reduce snoring and sleep apnea.

2. Sleeping on Your Side

When sleeping on one side, place a pillow between your knees to help keep the spine in proper alignment. Doing so will provide extra support for your lower back and even out pressure points in the hips and shoulders. If your pillow is too thin, consider investing in a body pillow designed to give extra lumbar support. An adjustable bed that can be raised or lowered at the head and foot may also help provide better posture, making it more comfortable to sleep on your side.

3. Sleeping on Your Stomach

Some back pains, like herniated discs, may worsen by sleeping on your stomach. However, if you find that this position is comfortable for you and helps to reduce pain, there are specific steps you can take to make it more supportive:

• Place a pillow under your hips – this will help keep your spine in a neutral position and decrease the pressure on your lower back

• Place a pillow under your head – this will help keep your neck in line with the rest of your spine

• Place a small pillow or rolled-up towel under your ankles – this helps to reduce tension in the hips and upper legs and can make sleeping on your stomach more comfortable

• Avoid tucking your arms under your pillow – this can cause you to curl up and lead to a rounded back position.

By taking these steps, you may find that sleeping on your stomach is the most comfortable and supportive position for managing lower back pain.

4. Using  Foam Roller To Support the Natural Curve of Your Spine

A foam roller is a long foam cylinder used to help stretch, massage, and loosen the muscles in your body. Using a foam roller can help relieve tightness and tension in the muscles of your lower back and provide support for the natural curve of your spine during sleep. Place a small or large foam roller under your lower back when lying on your bed to help alleviate pain. You can also experiment with different positions and angles until you find the best one for your lower back pain.

Call Ascension Saint Agnes Orthopedics for treatment of lower back pain in Baltimore. Our doctors specialize in identifying the underlying cause of lower back pain and designing a treatment plan that can help reduce or eliminate the pain.