USA Today
How to sleep with lower back pain: Tips and tricks to get some serious shut-eye.
Daryl Austin, USA TODAY – May 10, 2023
Daryl Austin, USA TODAY – May 10, 2023
Americans aren’t getting enough sleep and it’s not a secret – most know it. In a 2022 Casper-Gallup poll, only 3 in 10 American adults said they get “excellent” or “very good” sleep each night; and a Journal of the American Medical Association study found that nearly half the county is sleep deprived.
Common causes of sleep deprivation include sleep apnea, insomnia, nighttime interruptions, fears of the dark, restless leg syndrome and sleep disorders. For some, sleep can bring dread if they struggle with other issues, like sleep paralysis. Another known cause of sleep loss is chronic pain, including lower back pain.
Why is lower back pain worse when sleeping?
While many people are able to sleep through some level of discomfort, some back pain is more acute and painful than others.
“Low back pain can often make it difficult to get a good night’s rest,” says Stephen Dering, PT, an orthopedic clinical specialist at Massachusetts General Hospital. Such sleep loss from pain occurs because the anatomy of one’s spine makes it more sensitive to sleep positioning when lower back pain is present.
“The way you position yourself at night affects the alignment of the lumbar spine, and thus can affect the pressure imparted on pain-sensitive structures throughout the night,” explains Dering.
Should I rest in bed if I have lower back pain?
While sleeping at night is essential and unavoidable whether back pain is present or not, a common myth is that bedrest is a good treatment for back pain during the daytime as well. While some rest can certainly be helpful, doctors do not generally recommend staying in bed both night and day to treat most instances of back pain because activity and mobility are usually essential for recovery. Not moving enough during the day can weaken core muscles and limit blood flow, and strengthening exercises and stretches are important for regaining spinal stability.
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How should I sleep with lower back pain?
At the same time, the rest one achieves while sleeping at night is vital – and there are proven ways of improving the quality of that sleep even with the presence of lower back pain.
Safely administered pain medication or the application of ice can be helpful, but simple adjustments to one’s sleeping position are the best way to take the strain off one’s back when trying to get a good night’s rest. “It’s important to note that there is not a ‘best’ sleeping position for everyone,” explains Dering, “however, there are ways to modify sleeping positions in the presence of low back pain.”
These include the bending of one’s knees and the use of an extra pillow to aid in one’s comfort for each sleeping position:
Andrew Frost, PT, a practicing physical therapist with Intermountain Health in Salt Lake City, says that in lieu of a pillow, some people prefer the firmness of a rolled-up towel, and others find that “temporarily sleeping in a recliner,” can be helpful in reducing their back pain at night.
“If you find your current sleeping situation painful, think through how your spine is positioned, then brainstorm different ways to change the sleeping environment to address one of these aspects of positioning,” he advises.
And never underestimate the importance of a quality mattress in dealing with back pain. “You want to choose a mattress that will help maintain a comfortable spinal alignment for you to be able to get consistent, quality sleep,” offers Dering. “I always suggest to my patients to try out different mattresses before purchasing to ensure that it is the best fit for them.”
Learn more about common sleep woes here:
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