How to Sleep with Lower Back Pain

Millions of people still suffer from lower back pain due to factors such as work, exercise, prolonged standing, or chronic conditions. The lower spine is particularly susceptible to pain and muscle fatigue. One way to protect your spine is by sleeping in the right posture. Some sleeping positions may require practice before you get used to them; however, adjusting your position and supporting your back while you sleep can have long-term benefits. If you're experiencing back pain, consider purchasing a soft mattress and pillow, and explore sleeping positions that support your back. Following these tips can help you achieve a restful sleep, which aids in relaxing muscles and stimulating sensory nerves. A good night’s sleep can help you wake up free from back pain.

Check if your mattress has been in use for over 8 years. If so, it’s time to replace it. The materials used in mattresses degrade over time and may no longer provide adequate support for your back and body.

• There is no single "best" mattress for people with back pain, so it’s important to test different types to see which works best for you. Some people prefer firmer mattresses, while others favor softer ones.
• Memory foam mattresses might be more comfortable for some individuals than traditional spring mattresses.
• When purchasing a mattress, choose a store with a return and satisfaction guarantee policy. It may take a few weeks to get used to a new mattress, and if your back pain doesn’t improve during this period, you can return it to the store.

Thay đổi để giường ngủ thân thiện hơn với phần lưng. Nếu bạn chưa có điều kiện để sắm giường mới, bạn có thể đặt thêm dát giường ở dưới đệm để cải thiện sự hỗ trợ cho lưng, hoặc bạn có thể để đệm xuống sàn.

• Đệm mút hoạt tính hoặc đệm cao su có thể hỗ trợ lưng tốt hơn khi bạn nằm. Đây cũng là một giải pháp tiết kiệm hơn nếu bạn không có điều kiện thay toàn bộ hệ thống giường đệm ngay tức thì.

Mua thêm gối. Hãy chọn mua thêm một số gối được may theo tư thế ngủ của bạn, tức là gối cho người nằm nghiêng hoặc nằm ngửa. Bạn cũng nên cân nhắc mua một chiếc gối có khổ lớn để đặt giữa hai chân nếu bạn thường nằm nghiêng sang một bên.

Lên và xuống giường. Chính việc lên và xuống giường không đúng có thể ảnh hưởng đến phần lưng dưới của bạn. Hãy dùng biện pháp "lăn gỗ" khi bạn muốn nằm xuống.

• Cách này được thực hiện như sau: ngồi nghiêng một bên trên giường, thường là về phía mông tiếp xúc với giường khi bạn nằm ngủ, tiếp đó hạ người về bên trái hoặc bên phải, đồng thời nâng chân lên. Cơ thể bạn cần được giữ thẳng trong khi thực hiện bước di chuyển này.
• Đối với người nằm ngửa khi ngủ, hãy cuộn người theo chiều dài thân từ hông tới lưng. Để xoay người sang bên còn lại, hãy gập chân theo hướng ngược lại. Hãy cố gắng luôn chuyển động theo kiểu cuộn người theo chiều dài thân, như vậy sẽ giúp hạn chế việc phải vặn lưng.

Ngủ theo tư thế của thai nhi. Nằm nghiêng và gập chân sao cho đầu gối hướng tới phần ngực có thể giúp bạn đỡ đau phần lưng dưới hơn bởi cách này sẽ khiến các khớp cột sống mở ra. Hãy đặt thêm một chiếc gối cỡ lớn hoặc gối ôm giữa hai chân khi bạn nằm nghiêng.

• Gập đầu gối và đặt cơ thể ở tư thế bạn thấy thoải mái nhất. Cần tránh cong cột sống. Đặt gối sao cho chiếc gối nằm giữa hai mắt cá chân cũng như cổ chân. Sử dụng một chiếc gối theo cách này sẽ giúp cho hông, xương chậu và cột sống của bạn được giữ thẳng hàng với nhau, đồng thời giảm sức căng của các bộ phận này.
• Dùng một chiếc gối dày hơn nếu bạn nằm nghiêng khi ngủ.
• Đổi bên khi ngủ. Nếu bạn quen với việc nằm nghiêng một bên khi ngủ, bạn nên thay đổi phía mà bạn nằm nghiêng để tránh việc mất cân bằng cơ và tránh nhức mỏi.
• Phụ nữ có thai nên nằm nghiêng. Sở dĩ như vậy là do nằm ngửa sẽ gây cản trở việc lưu thông máu tới thai nhi, đồng nghĩa với việc làm ảnh hưởng tới nồng độ oxy và dinh dưỡng mà thai nhi có thể tiếp nhận được.

If you're sleeping on your back, place a soft pillow under your knees. This will help straighten your back and reduce the curve in your lower spine. Additionally, this method can relieve lower back pain within minutes.

• If you tend to change positions between sleeping on your side and your back, you can use a pillow for support and place it between your knees or legs when switching positions during sleep.
• You can also use a rolled-up towel and place it under your back for added support.

Avoid sleeping on your stomach if you're dealing with lower back pain. Sleeping on your stomach increases pressure on the lower back and causes discomfort and twisting in that area. If this is the only position that helps you sleep, consider placing a pillow under your pelvis and lower abdomen. You should avoid placing a pillow under your head if it causes neck and back strain.

• People with disc bulging in the lower back may find it easier to sleep on their stomach on a massage table. You can try this technique at home by using a typical airplane pillow, pressing your face into it so your neck doesn’t twist, and resting your forehead on your hands.

Apply heat to soothe lower back pain before bed. Heat helps relax muscles, which can alleviate pain. Compared to cold therapy, heat is more effective for chronic back pain.

• Take a warm shower for 10 minutes before bed, letting the warm water flow over your lower back. Alternatively, you could soak in a hot bath before going to sleep.
• You can also use a hot water bottle or heat patch on the painful area. However, be cautious not to use these during sleep as they could cause burns or fires. It’s best to apply them for 15-20 minutes before bed.

Practice deep breathing before going to sleep. Deep, steady breaths will help relax your entire body, particularly your muscles.

• Start by breathing deeply. Close your eyes and focus on the rhythm of your breath.
• Imagine you are in a peaceful place, such as a beach, forest, or even your own room.
• Pay attention to the details of that place, using all your senses to imagine yourself in this tranquil environment.
• Spend a few minutes relaxing in that space before drifting off to sleep.
• You may also consider downloading meditation sessions on your phone or computer to listen to before bed.

Avoid eating large meals and drinking alcohol or caffeinated beverages before bedtime. Eating too much close to bedtime can lead to acid reflux, making it difficult to fall asleep. A light snack, like a slice of bread, may help if you often wake up in the middle of the night feeling hungry.

• Limit alcohol consumption. Women should not drink more than one serving a day, and men should keep it to two servings. Drinking alcohol before bed may help you fall asleep faster, but it disrupts REM sleep, a crucial stage for waking up refreshed.
• Avoid caffeine six hours before bedtime. Caffeine can interfere with your sleep cycle.

Apply pain-relieving cream to your lower back before sleep. You can find topical pain relief creams at sports stores or pharmacies. These creams create a warming sensation that helps relax your muscles.

Don't stay in bed for too long. Lying down for extended periods can cause your muscles to stiffen and worsen back pain. It's important to get up and move around. Stand up and walk around every few hours to avoid weakening your muscles. Prolonged bed rest after a serious injury can slow down recovery.

• Consult a doctor before resuming regular physical activity. Overexertion too soon may cause a relapse of your injury.

Combine the methods mentioned above. It may take weeks to find the perfect combination that works for you individually.

Try other pain relief methods. If your back pain isn't improving, consider alternative ways to alleviate it.

• Avoid movements that put excessive pressure on your back. When lifting heavy objects, use your legs instead of straining your back.
• Use a foam roller to ease muscle pain. The foam roller looks like a giant noodle. To apply this technique, lie on a flat surface and roll the foam under your back. Be cautious when using it on the lower back; you may need to tilt your body to one side to avoid overstretching this area. Over time, this movement can compress the joints, causing discomfort, but tilting your body reduces the negative effects.
• Create a comfortable work environment and posture.
• Ensure your lower back is supported when sitting. Using a chair with lumbar support helps prevent back pain from prolonged sitting. Don’t forget to stand and do stretching exercises periodically.

Consult a doctor. Severe back pain can be alleviated with proper self-care techniques. If your pain doesn't improve within four weeks, it's important to see a doctor, as it could be a sign of a more serious condition that requires appropriate treatment.

• Common causes of lower back pain include arthritis, degenerative disc disease, or other nerve and muscle-related issues.
• Conditions like appendicitis, hepatitis, pelvic infections, or ovarian diseases can also lead to back pain.

Be aware of severe symptoms. Lower back pain is a common condition affecting around 84% of adults. However, certain symptoms might indicate a more serious medical issue. If you experience any of the following symptoms, seek medical attention immediately:

• Pain radiating from your back down to your legs
• Increased pain when bending over or bending your legs
• Worsening pain at night
• Back pain accompanied by fever
• Back pain with bladder or bowel dysfunction
• Back pain along with numbness or weakness in your legs

• Seek immediate medical attention if your back pain becomes acute and lasts more than two days. Do not try physical therapy or any treatments without a doctor's guidance.