If you suffer from lower back pain, you’re probably aware of how difficult this can make getting a good night’s sleep. Whether you struggle to drift off or you spend most of the night tossing and turning, the following suggestions could help you keep the aches and pains at bay once bedtime rolls around.
Update your mattress
To improve your sleeping habits, you may want to turn your attention to your mattress.
It could be that this bedroom essential is doing your back more harm than good, so you may want to think about replacing it with a new model.
Ideally, this sleeping aid should be comfortable and supportive. You might find that a memory foam mattress is perfect for you. This particular sleeping surface moulds to shape of your body and provides pressure relief. You should be able to find this style of mattress from a high street bed shop or by visiting an online retailer such as Adjustable Beds.
Adopt a better sleeping position
If your back is preventing you from drifting off into a peaceful slumber at night, you might benefit from making a few modifications to your regular sleeping position. The way you lie could be putting added pressure on not just your lower back, but your neck and shoulders too. While there is no perfect sleeping stance that is able to cure you of all aches and pains, there are certain positions that could help ease the discomfort. For example, if you tend to sleep on your back, you could try placing a pillow under your knees or a rolled-up towel at the small of your back. This will allow your spine to rest in its natural curved shape. Additionally, using an adjustable bed could also help you find a suitable position. These innovative models can be raised, reclined and adjusted to suit your individual needs while you sleep.
Prepare your back prior to bedtime
Making the effort to prepare your lower back prior to getting between the sheets can be highly effective in alleviating your aches and pains. For example, heat relieves pain and relaxes muscles, so you could take a warm shower or bath before you head to bed. You could also use a hot water bottle or apply a heated patch to your sore areas. When you get to bed you could do some breathing exercises. Breathing deeply will help you feel more at ease and should put you in a good frame of mind to fall asleep. If needed, you could use a medicated muscle rub or take painkillers, such as paracetamol, so you’re able to fall asleep more easily.
Taking these simple tips and tricks into consideration could help ease your lower back pain and in turn enable you to enjoy some peaceful slumber.