How to Sleep Properly With Lower Back Pain
A full night’s sleep is practically the most important condition for health and well-being. But, if you have lower back discomfort, what kind of typical sleep can you talk about? Okay, if you’re fatigued from working out or doing business, but what if your discomfort is caused by a spinal issue?
Causes of low back pain
Low back pain can be caused by a variety of factors, and only an experienced orthopedic or osteopath can determine the cause. There are two distinct groups. The first is primary pain arising from skeletal or muscular disorders of the spinal column.
These include problems such as:
- osteochondrosis, dystrophic lesions of cartilage and bones of the spine;
- spondylarthrosis is a lesion of the intervertebral joints.
All other types of pain are secondary pain, which occurs when the tissues around the lumbar area are damaged rather than the vertebrae themselves:
- scoliotic spinal deformities;
- infectious damages in the vertebral area – tuberculosis, osteomyelitis;
- osteoporosis and bone softening;
- inflammation of joints in the spine – Bechterew’s disease, arthritis;
- tumors in the paravertebral space;
- fractures, including vertebral compression fractures;
- spinal blood circulation disorders;
- pelvic and intestinal diseases, then the pain is reflected.
Many other diseases can give one of the symptoms of low back pain.
Lower back pain can be caused by kidney disease, appendicitis, PMS, and other causes. Each disease requires its own treatment. Sometimes it takes a long time. And while the treatment is going on, it is important for the patient to somehow cope with the pain in the lumbar spine.
This is especially critical at night. The body is particularly relaxed and exposed at this time, having been weary throughout the day. Painful sensations become more intense, making it difficult to fall asleep and get a decent night’s sleep. A good night’s sleep, on the other hand, is essential for healing.
Taking antispasmodics only partially cures the problem. It’s also crucial to find the correct sleeping positions for low back pain and a mattress that helps reduce discomfort to get a good night’s sleep.
What should you sleep on?
If you suffer from back pain on a regular basis, start by changing your bed and mattress. First and foremost, get rid of featherbeds and wadded mattresses; they are inconvenient and increase the discomfort, preventing the lower back from resting normally.
If you have problems with the bone foundation of your spine, lay a sturdy wooden shield under the mattress in combination with specific springs or blocks. The bed should not sag in the low back region under your weight, rather it should adapt to the curves of your body in the shape of your spine.
Another mattress alternative is a water mattress with density regulation and no waves. When resting on such a mattress, the pressure on the body is equally distributed, allowing you to sleep in a constant posture all night. Take a look at the mattress prices.
You should pick the perfect posture for a good night’s sleep. It’s best to sleep on your back with your legs slightly bent. Placing a pillow beneath your head and neck and your shoulders and back on the mattress is a good idea. The muscles of the thigh and buttocks are stretched when you stretch your legs, which might cause lower back pain. Under your knees, use a roller or a small pillow. You will immediately notice a reduction in lower back pain and relaxation.
Another good sleeping posture is the embryo position, which involves lying on your left or right side, pulling your hips to your stomach, and bending your back in an arcuate way. Place a small pillow between your legs to prevent your hips from rotating and loading your lower back.
If you are most comfortable sleeping on your stomach, place a small pillow or bolster under your groin and pelvis so that your lower back does not lean forward or sag too much. This will relieve pain and tension in the ligaments.
Sometimes it helps to tightly wrap the lumbar area with a towel and form a knot in the front before bedtime to keep the muscles and ligaments immobile and reduce pain.
How to get out of bed with pain?
Sleeping properly is half the battle. When you wake up in the morning, you should get out of bed right, without provoking back pain. Before getting up, stretch your legs and arms: do some bending and unbending exercises.
If you slept on your back, gently roll over onto your stomach and place one leg on your knee on the floor. Now shift your weight on this leg and arms. Use the strength of your arms and legs to stand up smoothly, without making any sudden movements.
You can also get up by rolling over on your side and bending your knees, lifting your body on your arms, leaning on the bed’s edge, and lowering your legs to the floor. Keep your waist and back straight. Important: do not get up from bed abruptly – this can cause severe pain.
In addition to getting enough sleep, a rheumatologist or osteopath can help you with a treatment plan that includes medicine, massage, and other pain-relieving techniques.