Decompression Blog

You may be one of the millions of Americans who are looking for a low back pain cure when you wake up each morning with pain and wonder, “How should I sleep with lower back pain?” There is a way to help improve your night’s sleep so that you can face the day with renewed energy. Some causes of pain—like the wear and tear of aging, arthritis, or even an injury like a slipped disk—may be out of your control. However, you can avoid the pain that’s brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.

So how should I sleep with lower back pain? Here are a few suggestions:

  1. Sleep on your side with a pillow between your knees. The pillow will keep your hips, pelvis, and spine in better alignment. 
  2. Sleep on your side in the fetal position. If you have a herniated disc it helps open the space between the vertebrae.
  3. Sleep on your back with a pillow under your knees. This helps keep the curve in your lower back. You may also use a small, rolled up towel under the small of your back for added support. This position puts less strain on your pressure points and keeps your spine and internal organs in alignment.
  4. Sleep on your back in a reclined position. Rather than a recliner if you can, invest in an adjustable bed for the best alignment and support. Reclining creates an angle between your thighs and trunk, reducing the pressure on your spine.

Whichever position you choose, keeping proper alignment of your spine is most important. Don’t forget about your pillow and mattress! Your pillow should cradle your head and neck and help to support the upper portion of your spine. Your mattress should be firm or medium-firm with good-quality innerspring or foam.

Setting regular bedtimes and wake times (aim for about 8 hours of sleep) can help your body fall into a more natural sleeping pattern. Start your nightly routine about 30 to 60 minutes before your set bedtime. Choose soothing activities, such as taking a bath, doing some gentle yoga, or engaging and engaging in quiet hobbies like reading or knitting. Finish any caffeinated drinks before noon. Save hard exercise for the morning or early afternoon as doing anything too rigorous before bed may raise your adrenaline levels and even your body temperature. It may also be helpful to apply a cold pack to your back for 15-20 minutes before getting into bed which helps to reduce inflammation and relieve pain.

Looking for a lower back pain cure to help relieve your pain? Call McKim Chiropractic for more information about how should I sleep with lower back pain. Their doctors also offer the DRS Protocol™, a non-surgical spinal decompression therapy which relieves low back pain associated with spinal and disc problems. Our licensed and certified staff is happy to help the residents of Nampa, ID regain a pain-free life.

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