Imagine you settle in for a good night’s sleep only to realize the quiet struggle against the throbbing ache in your lower back. The comfort of your bed can feel like a battleground, each shift and turn met with a subtle protest from your lower back. As you attempt to get as much rest as possible before the next day begins, you might wonder about the best sleeping positions for lower back pain. Let’s explore tips and tricks for how to sleep with lower back pain and how to know when it’s time to talk to your doctor so you can experience long-lasting relief and a restful night’s sleep.
Best Sleeping Positions for Lower Back Pain
You may need to try out a few different options to find the most comfortable sleep position for lower back pain after an accident. Check out these strategies for lower back pain sleeping positions depending on your preferred sleep style.
Side Sleepers
If you prefer sleeping on your side, you might find that sleeping in the fetal position with a pillow between your knees may help relieve your lower back pain. While sleeping on your side, place a pillow or rolled-up towel between your knees to align your hips and prevent your spine from twisting. This helps to reduce strain on the lower back and alleviate your discomfort so you can rest.
Back Sleepers
If you prefer to sleep on your back, you will want to incorporate strategies to help maintain the natural curve of your spine. Lie on your back and place a pillow or rolled-up towel under your knees to help support this natural curve to the lower back while you sleep. This can also help reduce pressure on your lower back from the natural weight of your abdomen pressing on your spine.
Stomach Sleepers
If you prefer sleeping on your stomach, try placing a pillow under your pelvis and lower abdomen area. This can help maintain the natural curve of your spine and reduce strain on your lower back. Choosing a proper mattress and pillow can also help you maintain a neutral posture while you sleep.
Common Causes of Lower Back Pain
Various factors can cause lower back pain, and its impact on sleep can be significant. Here are some common causes of lower back pain and reasons why it might disturb your sleep:
- Muscle Strain or Sprain: Overexertion, lifting heavy objects, or sudden movements can lead to muscle strain or sprain in the lower back. The discomfort may intensify when lying down, making it challenging to find a comfortable sleep position.
- Herniated Disc: A herniated or slipped disc occurs when the soft gel-like center of a spinal disc protrudes through the outer layer. This can irritate nearby nerves, causing lower back pain that may be more noticeable when lying down.
- Spinal Stenosis: Spinal stenosis is a condition where the spinal canal narrows, putting pressure on the spinal cord and nerves. This can result in lower back pain that worsens with certain positions, including lying down.
- Osteoarthritis: Osteoarthritis is the most common type of arthritis and a degenerative joint disease, and it can affect the lower back. You may notice an increase in pain and stiffness when trying to rest, such as when lying in bed.
- Scoliosis: Scoliosis is an abnormal curvature of the spine. Depending on the severity, it can lead to lower back pain that may interfere with your sleep quality.
- Poor Posture: Maintaining improper posture, both during daily activities and while sleeping, can contribute to lower back pain. Inadequate support for the spine throughout your day can worsen discomfort at night when your muscles are stiff and tense from compensating for poor posture.
- Sleeping Position: Certain sleeping positions may strain the lower back or worsen existing conditions. For example, sleeping on your stomach can lead to hyperextension of the spine and lower back pain while sleeping.
- Sciatica: Sciatica occurs when the sciatic nerve is compressed or irritated, leading to pain that radiates down the buttock, hip, and leg. This discomfort may be more noticeable when lying down.
Treating Lower Back Pain & Improving Sleep Quality
Treating the source of low back pain is crucial for alleviating discomfort and improving your sleep quality and overall health. Finding and treating the source of your lower back pain can lead to better sleep quality by reducing interruptions and discomfort during the night. Your Conyers chiropractor can provide you with an all-natural, personalized treatment plan to address the cause of your lower back pain and help you experience an improved quality of life. Here are three techniques your chiropractor may utilize to help alleviate your lower back pain.
Spinal Adjustments
Chiropractic adjustments involve manual manipulation of the spine to realign vertebrae and joints. By applying gentle and controlled force to specific areas, chiropractors aim to improve spinal mobility, reduce inflammation, and alleviate pressure on nearby nerves. This can contribute to pain relief and improved function in the lower back so you can get a better night’s sleep.
Therapeutic Exercises
Your Conyers chiropractor may also prescribe targeted stretches and exercises to strengthen the muscles supporting the lower back. These exercises help enhance flexibility, stability, and overall core strength, which can contribute to better posture and reduced strain on the lower back. Customized exercise plans may be tailored to your specific condition and needs based on the cause and severity of your lower back pain.
Soft Tissue Techniques
Chiropractors may use various soft tissue techniques, such as massage, stretching, or trigger point therapy, to address muscle tension and promote relaxation. These methods aim to release tightness in the muscles surrounding the lower back, helping to reduce pain and improve overall flexibility.
AICA Conyers for Lower Back Pain Relief
Visit AICA Orthopedics in Conyers to experience lasting relief from lower back pain so you can get a good night’s sleep again. Our team of spine specialists includes orthopedic doctors, chiropractors, and physical therapists who work together to provide you with comprehensive treatment for a wide range of injuries and conditions. Don’t let lower back pain keep you from getting quality sleep. Get started with an AICA Conyers chiropractor today to find out the source of your pain and improve your overall quality of life.