Have you ever asked a question to anyone about how to sleep with lower back pain and still now not get the right answer for that?
Here the solution with practical guidelines.
Lower Back Pain is an acutely painful condition where you feel back stiffness, burning sensation, decreased back lower movement, and difficulty standing straight.
You are not alone with this problem. Recent research mentioned Around 8 out of 10 people facing back pain at some point in their life due to various reasons.
The Lower Back support is essential for your upper body weight. Whether you are sitting or standing or walking or even sleeping, the lower back portion adjusts towards your needs.
Short and Long Term Back Pain
Lower Back pain can define as short or long term. When it became long-lasting, it can interfere with your life aspects.
When you face pain lying on your bed, it directly affects your sleep quality. Poor quality sleep leads to many health ailments for both mentally and physically.
Sound sleep helps heal your back pain and repair and rejuvenate your body’s whole system.
Types of Lower Back Pain
It defines in two dimensions.
1. Acute Lower Back Pain
2. Chronic Lower Back Pain
Acute Lower Back Pain is a short term problem, and it remains several days or weeks.
It is caused by lack of exercise, muscle weakness, diabetes, lack of nutrition, sitting in the same place for a long time.
Chronic Lower Back Pain is a Long term problem, and it remains for several months or years.
The primary reasons are injuries in the back region, surgeries, vitamin D deficiency, and other physical ailments.
How to Sleep with Lower Back Pain
1. Viparita Karani and Sound Sleep
Viparita Karani yoga pose is a gift to all aged people when you face lower back pain while you sleep and all kinds of sleep disorders.
“VIPARITA” in Sanskrit means upside down. “KARNI” means action as we stay upside down in the pose towards gravitational force, our organs get strengthened. It is also called as Legs up the Wall Pose.
How this Yoga Pose Benefit?
While practising this yoga pose, your whole bodyweight gets pressure over your shoulder and neck region that activates the wind pool point.
In addition to that, it energies your whole chakras and helps to throw away stress and anxiety to make your peace.
There are many other benefits you get while you practice this yoga pose. I will mention it in a separate article in detail.
How to Do Viparita karani:
Here I mention practising this yoga pose with the support of a pillow. It is very easy for all ages.
1. On a carpet, place 3 to 4 cotton pillow, one above the other. Without sitting in the centre of the Pillow, sit on the front.
2. Slowly bed backward thrust the hands on the floor, then the lower body. Only the head should be on the floor.
4. Join the legs together and raise upwards. Simultaneously, adjust the head on the floor and place the shoulder on the floor.
5. Keeps the legs to an angle of 90 degrees to the floor. The whole body weight should be on the shoulder and neck, place the hands relaxed next to the pillows.
6. In usual breadth, remain up to 100 counts. Then lower down the legs on the floor, take some rest.
7. Again, do the same and remain up to 100 counts. Three rounds total of 300 counts is enough for each day.
8. Thrusting the toes, raising the heels again, raising the back, and then removing the pillows one by one side wards.
9. Now, gently lower your back on the floor, stretch the legs and practice Savasana Yoga Pose to relax.
Important Points to Remember:
Before supper, on an empty stomach, practice it and take the supper after 20 minutes with a warm water glass. You will sleep quickly.
Do not practice in the day time. When you practice it, you may feel sleepy.
2. Find a Comfortable Sleeping Position
Choosing the best sleeping position, whether it is a side sleep, back sleep, or stomach sleep, for your comfort.
Keep in Mind – your spine must be well aligned in a straight proportion.
3. Setting a Proper Sleep Schedule
Everything is a habit. Sleeping at a proper timing is a habit.
When you follow anything on a day to day basis routinely for 21 days, it becomes a habit.
Likewise, setting a regular bedtime and wake-up time makes your body automatically fall asleep naturally at an exact time every day.
4. Soothing Activities to Relax your Mind
Select a relaxing activity to change your Mind to relax mode. Hear some mind relaxation music or nature sounds according to your wish.
Try ASMR sounds to relax your Mind effectively during night time.
Read any Novels or storybooks that you like most. But try to avoid serious topic books that affect your Mind.
5. Take Bath before Sleep
Bathing makes you fresh and directly switches you from the pressure to calm and relax.
It controls your body temperature and prepares you for sound sleep. So take a bath before practice Viparita Karani is the recommended option.
Best Sleeping Position for Lower Back Pain
The sleeping Position plays a crucial role in lower back pain while you sleep.
Yes, when you are sleeping, unknowingly putting more pressure over your spine is the reason for pain, and you get into trouble every night. Maintaining a proper spine alignment while you sleep is more beneficial.
Here I list out the best sleeping positions to relieve lower back pain and better sound sleep.
#1 Sleeping Side with Pillow between your Knees
Some people claim that this Position is very comfortable to sleep for back support.
1. Lay on your back and roll towards the left or right side.
2. Keep your shoulder in touch with your mattress along with the rest of your one side.
3. Now, place a pillow in between your knees.
If there is any space between your waist and the mattress, then place a small pillow or more support.
Don’t forget to turn the other side at some time interval to prevent more stress over one side.
How this Position benefit?
Sleeping on a side with placing Pillow under your knees keeps your hips, pelvis, and back in a proper alignment.
#2 Sleep in a Fetal Position
Sleeping on our side curled in a fetal position is the best option for a herniated disc.
1. Lay on your back and roll towards the left or right side.
2. Bend your knees towards your chest and curl towards your knees.
Don’t forget to turn the other side from time to time to prevent more stress over one side.
#3 Sleep with Pillow under Stomach
Sleeping on your stomach is not recommended for backache because it adds more strain on your neck region.
But you like to sleep on your stomach, and there is a trick to make it easy and comfortable.
1. Lay on your front with the stomach.
2. Place a pillow under your lower abdomen to avoid more pressure on your back.
You don’t need Pillow under your head for this Position. If you need Pillow, then use a thinner one.
#4 Sleeping on the back with Pillow under knees
Sleeping on their back is the most favourite Position across the globe.
Use a Medium-firm mattress is the best choice for this Position.
1. Lay gently on your back.
2. Place a pillow under your knees and keep your spine straight.
The Pillow under the knees helps keep that curve balanced in your lower back.
Look at your Mattress
Spending one-third of the time in your mattress every day. Choosing the best mattress gives half the relief for your back pain because spending 6 to 8 hours a day in bed matters.
Many doctors and orthopedic experts are saying go with a very firm mattress. But my advice is don’t make a mistake.
Because it gives no comfort to you and your body started aching. As a result, it ends up in low quality of sleep. Also, don’t choose a very soft or soft mattress. It won’t help with your spine alignment.
I highly recommend you to buy a medium-firm mattress. That is the best choice for back pain.
If you have a budget to replace with a new one, blindly go with Latex or high quality innerspring or foam mattress.
Choosing Pillow Matters too
You are forming the best sleeping position your Pillow shapes a lot. Using Pillow gives your head and neck more support to keep your back in perfect alignment.
For Back Sleepers, your Pillow fills the gap between the neck and the mattress.
Memory Foam is the best to hold your neck correctly and comfort your back.
For Side Sleepers, a Medium Firm pillow is the best to look for comfort. Try to choose an extra-wide Pillow to place your ear and shoulder for your comfort.
Also, place a medium-firm pillow between your knees to make your spine straight.
For Stomach Sleepers, Place a memory foam pillow under your pelvic and abdomen region.
Viparita karani is the proven yoga pose that cures back problems and sleep disorders. Practice the yoga pose and enjoy the benefit from day 1.
Stress is the direct enemy for your sleeping as well as life problems. Follow the relaxation techniques to keep you calm and at peace.
Try the different sleeping positions and select the best as per your choice. But don’t forget to maintain your spine alignment.
Select a high-quality mattress is a wise decision for you. Don’t look at the budget on that. Replace the old one and buy the best medium firm mattress for comfortable sleep.
Pillow mattress too. So don’t underestimate Pillow as the least one. It would be best to have the best memory foam pillow or latex pillow for all the sleeping Positions.
I hope you got the practical answer to your problem. Sleep well, Be happy, and enjoy your sleep everyday.
Frequently Asked Questions
1. How to sleep on the stomach with lower back pain?
Usually lying on the front with the stomach is not the excellent sleeping posture. Your comfortable posture then places a pillow under your abdomen and hips for proper spine alignment.
2. How to sleep on your side with lower back pain?
Sleep on your side is the favourite one, but it misaligns your spine proportion. That leads to lower back pain.
But there is a way to make it right. Keep a medium-firm pillow between your knees to make your spine straight.
3. How to sleep on your back with lower back pain?
Sleep on your back is the right posture to keep your back healthy.
But you can make it more comfortable by placing a small pillow under the knees. It gives additional support for you and helps to maintain the curve straight.