How to Sleep with Lower Back Pain

There are so many ways that lower back pain can impact your daily life, especially when it comes to getting a full night’s rest. It can cause you to not be able to fall asleep at all, or if you’re lucky enough to get a few minutes of shuteye, the pain can jolt you out of it at any time. Your nights become frustrating and your days become long as you battle the pain and fatigue, but the good news is that doesn’t have to be the case for you any longer! Here are some great tips for getting that seriously missed night of sleep back in your life.

  1. Sleep on your side with elongated legs – One of the leading causes of lower back pain is a pulled muscle, which happens when a muscle is overexerted and becomes strained, or in some cases torn. When lying on your side, do your best to resist the urge to bring your knees closer to your chest, this can make your muscles tighten. Instead, lay with your legs either elongated or slightly bent.
  1. Utilize your pillows – When it comes to the pillow supporting your head and neck, be sure to use one that supports your neck evenly between each shoulder. If the pillow is too soft, you may not be getting any support at all, and if your pillow is too thick you may be straining your neck. Also, slide a pillow in between your legs to help support your spine, that can make all the difference with your lower back pain!
  1. Apply heat – A heat wrap that’s disposable or can be set with a timer can be essential to healing your ailing lower back. The moment you lay down, or even in the time leading up to it, apply heat to your back to help alleviate the pain. The heat causes the muscles to relax, which is just what you need!
  1. Change your mattress to help with your lower back pain – Your lower back pain may be a sign that it’s time for a new mattress. Whether your current one is old or it just wasn’t what you imagined it would be, it’s more important for you to focus on your health and ditch anything that is causing you pain. Your mattress should support the natural curvature of your spine, not causing any discomfort. So visit your local mattress store and take your time looking at all of the options. Lay on one for 15 minutes or so and see how it makes you feel. Talk with their associates and let them know you’ve been experiencing lower back pain, and don’t make a decision until you’re comfortable that you’ve found the one!

If you’re suffering from lower back pain that you can’t seem to shake, visit one of Arrow Physical Therapy and Rehabilitation’s locations in Edison, Union or Woodbridge, NJ and we’ll be happy to work on getting you back to a full night’s rest. Our team will work hard at developing a treatment plan that targets your specific needs and area of discomfort. Contact us today!

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