How Should You Sleep If You Have Lower Back Pain?

21 Mar How Should You Sleep If You Have Lower Back Pain?

Lower back pain affects many older adults. According to statistics, at least eight in every 10 people experience lower back pain as they grow older. This means that eight out of 10 people make the ‘best chiropractor near me’ searches. However, chiropractic in El Segundo can help with the pain.

According to a chiropractor El Segundo, lower back pain can result from a strain on the muscles, degenerating or bulging discs, or conditions like osteoporosis and arthritis. The pain ranges from acute to chronic but is usually chronic in most patients. Some of the factors that predispose you to lower back pain include age, heavy lifting, obesity, smoking, and lack of exercise.

Lower back pain can cause discomfort during sleep and make you lose sleep. As a consequence, the lack of sleep will worsen the pain over time. Therefore, adequate sleep is one of the essentials in managing lower back pain and reducing the ‘best chiropractor near me’ searches. You should familiarize yourself with some of the sleeping positions that can help you get adequate sleep despite the lower back pain that you are experiencing. Some sleeping positions put more strain on your back, making it harder for you to sleep and worsening your pain. Sleeping positions suitable for the condition include:

1. Sleep on your side.
   To avoid strain on your back, sleep while facing your side. You can sleep in a complete fetal position by curving your legs towards your chest. Also, you can slightly curve your knees towards your chest and allow a full-length pillow to rest between your legs.
2. Sleep on your stomach.
   You can sleep facing your mattress and allow a thin pillow to rest under your stomach. You can use another pillow to support your head or just dismiss the pillow entirely. This position aims to maintain the normal curve of your spine while you sleep. The position naturally aligns your spine if misalignment of your spine is the cause of pain. However, the position is also beneficial for lower back pain as a result of disc bulging or herniation.
3. Sleep on your back.
   Sleeping while facing the ceiling, without any support, can disrupt the normal curvature of your back. To avoid this, place a pillow or a rolled-up towel below your knees. Also, make sure that your head rests on a pillow.

Additionally, you can recline your body when sleeping in this position. You can sleep on a recliner or have your bed adjusted to recline your body when you sleep. Reclining your body during sleep alleviates any pressure on your spine by creating an angle between your trunk and thighs.

Improving your sleeping positions is not enough when it comes to lower back pain. You need to include chiropractic in El Segundo, the appropriate mattress, pillows, and sleep hygiene. Without these elements, these sleeping positions will not be beneficial.

Good sleep hygiene involves creating a relaxing sleeping environment such as making lights dim, switching off your laptop and television, and avoiding texting. You should also avoid taking foods or drinks at night that stimulate your brain, such as coffee.

When shopping, a chiropractor El Segundo would advise you to look for a medium-firm mattress and thin pillows for your bed. You should also change your pillows yearly or after 18 months.