Lower Back Pain Ruining Your Sleep? Ten Things You Can Do to Sleep Better

It’s miserable waking up bleary-eyed after tossing and turning all night. You can’t afford to go through that again. 

And you don’t have to.

Let’s look at some simple ways to reduce back pain so you can sleep better.

1. Sleep on your side.

This position keeps your spine correctly aligned and your body balanced, which lessens the pressure on the lower back or lumbar. You can put a pillow between your knees to add more support.

2. Use a taller body pillow.

If you are a side sleeper, try using a taller body pillow to help maintain a neutral spine as you sleep. 

3. Put a pillow under your back.

If you are a back sleeper, support your lower back by putting a pillow between your legs or knees. 

4. Put a rolled-up towel around your waist.

This is for back and side sleepers. Wrap a rolled-up bath towel around your waist and tie it in the front. This will help maintain the spine’s natural curve. 

5. Put a large pillow under your lower back and waist and a smaller pillow under your head.

This helps if you sleep on your stomach by keeping your lower back from taking on a U-shape as you sleep. 

6. Lay down and get up safely. 

To lay down, sit down on your bed like you sit down in a chair. Next, ease down to your side or back, supporting yourself with your right or left arm, or both (if sleeping on your back).

To get up from your side, push yourself up with your arms and hands as you swing your legs over the side of the bed. 

To get up from your back or stomach, shift onto your side, then do the above action.

From both positions, always avoid bending forward at the waist and jerking yourself up unsupported.

7. Don’t eat too late. 

Eating meals two hours or less before bedtime can trigger acid reflux and disturbing dreams. Spicy food and dairy are especially risky.

8. Avoid consuming caffeine and alcohol too late.

Try to avoid drinking caffeinated drinks in the afternoon and evening. Too much caffeine too late can make it hard to calm down and get to sleep. 

Also, drinking too much alcohol close to bedtime can interrupt the sleep cycle, robbing you of restorative slow-wave sleep.  

9. Try OTC medications and supplements.

Non-steroidal anti-inflammatory drugs, muscle relaxants, and topical treatments can reduce back pain and make it easier to sleep.

10. Try some relaxation techniques. 

Deep breathing and progressive muscle relaxation can help you relax and sleep better.

Come See the Pain Management Specialists

At Texas Pain Physicians, our doctors have the expertise to manage and treat lower back pain. We can help you make the best decision to handle it so that you start sleeping better. Give us a call today!