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Pain Management

How To Sleep With Lower Back Pain, Plus the Sleeping Positions That Reduce Pressure on Your Spine

A backache doesn't have to keep you from a good night's rest, experts agree

Dealing with lower back pain can be a nuisance at the best of times. But late at night, when all you want to do is get some rest, a stubborn ache that keeps you tossing and turning can become unbearable. Luckily, there are many things you can do to ease the discomfort. Here’s how to sleep with lower back pain. 

What causes lower back pain? 

“Like any pain condition, the causes of back pain are multi-layered,” says Lindy Royer, physical therapist and educator at Balanced Body. “Traumatic injury such as a car accident, lifting something too heavy, falling or overuse can cause back pain. So can specific conditions such as osteoarthritis, severe scoliosis or medical issues like infections.” 

Understanding the cause of your back pain can help you determine how best to treat it. A simple pulled muscle or overuse may require nothing more than rest and time to heal. But more complicated causes may require more complex treatment plans. 

“It may be reassuring to know that low back pain is very common, and luckily, most cases will improve without the need for surgery,” says Christynne Helfrich, DPT, a consultant at Hinge Health. “That said, it’s important to be aware of some situations where it’s necessary to see a doctor, such as sudden and severe pain, numbness, tingling or weakness in the leg, pain that develops after a major injury, pain that worsens over time and pain associated with other symptoms like fevers or weight loss.”

How to sleep with lower back pain

Woman holding her lower back in pain
Povozniuk

Back pain of any type can interfere with quality sleep, regardless of the cause. “When lying in bed, we can become hyper-aware of pains that we usually are more distracted from during the day,” explains Helfrich. “As we focus more on the pain or discomfort or begin feeling stressed about the pain, it can make it very difficult to fall asleep.”

But getting a good night’s rest, even while suffering from back pain, isn’t a lost cause. Here are the top expert-backed tips that reduce lower back pain so you can snooze soundly.

1. Stroll around the block

“A lot of back conditions typically feel better with movement,” Helfrich. “That’s why a lot of the time, if you are up and about during the day, your back might feel okay. Keep moving as much as you can.”

Simple exercise like getting a walk in after dinner, or even just rocking your hips back and forth for a few minutes before bed, may help alleviate tension. 

2. Sleep on your side for lower back pain

Turns out your sleeping position can impact your lower back pain. “In general, I like to have people try to lie on their side with a pillow between their knees to help keep their hips in good alignment, which in turn can take pressure off the lower back,” says Helfrich. 

“Another option is to lay on your back, but have pillows or a bolster underneath your knees,” she says. This helps keep your spine in a neutral position. What to avoid? Sleeping on your stomach. This sleep posture can affect the natural curve of your spine and exacerbate lower back pain when sleeping. 

3. Stretch it out

Another way to make it easier to sleep with lower back pain? Practice a few soothing stretches daily, ideally before bed.

“The best stretches include mobility work that integrates the shoulder girdle, spine and head,” Royer advises. “Here are my top three.” 

Cat-cow stretch

 

  • Start on all fours, with your spine and neck parallel to the floor. Breathe in.
  • Then, as you exhale, round your spine up towards the ceiling, while the crown of your head and your tailbone point towards the floor. 
  • As you inhale, reverse this motion, with your tailbone and head pointing up towards the ceiling and spine rounding down towards the floor. 

“Repeat five to eight times, then finish by pressing the hips back into the heels in ‘child’s pose’ for 60-90 seconds,” Royer recommends. 

Telescope stretch

 

“This stretch is good for mobility of the back and front of the shoulder, as well as the chest,” Royer says.

  • Lie on your side, knees bent and stacked on top of each other. 
  • Place a small pillow or towel under your head, and keep your neck and spine aligned as if you were leaning against a wall. 
  • Stack your arms in front of your torso, and slowly slide your top arm a few inches in front of the bottom arm, letting your spine and shoulder move with your arm. 
  • Then bring your arm back to the starting position. Repeat three times on each side. 

Goalpost stretch

 

  • Lie with your back on the floor, knees bent and feet flat on the ground, hip-width apart. 
  • Place your arms on the ground in a “goalpost” position, with elbows bent at 90 degrees. Your palms should face the ceiling. 
  • Then, “keep the back of the ribs connected to the floor. And as you inhale, reach the fingertips overhead, sliding the arms along the floor,” Royer says. 
  • Finish with your elbows straight, if possible. Exhale and return to the goalpost position.

4. Consider physical therapy for lower back pain

Finally, if you find that you aren’t able to manage your lower back pain and it’s still affecting your sleep, consider asking your doctor for a physical therapy referral. 

“Physical therapy can be a very effective tool,” Helfrich says. “Exercises that strengthen your back muscles promote overall spine health and are a critical part of the treatment for most lower back pain.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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