• Learning How to Sleep with Lower Back Pain

    by Dr. Hooman M. Melamed
    on Jul 13th, 2016

When living with back pain you do everything you can to alleviate the tension so it doesn’t have an affect on your everyday life. However, did you know that the way you sleep might also contribute to your pain? In addition to making sure your mattress gives you adequate support, there are different sleep positions that can help reduce pain. One good way to make sure your back is aligned is by placing a pillow between your knees while sleeping. This helps to eliminate the unhealthy spine rotation that occurs when your upper leg is unsupported and falls across the lower leg. Instead, you will be able to keep your back straight and legs supported through the night. By using a body pillow and hugging it while you sleep, you also straighten your shoulders and lower the risks of having muscle cramps in your back that cause further pain.

How to Relieve Back Pain before Going to Sleep

Taking a short warm shower before bed can help loosen up your back so it is not as tight when you are sleeping. In addition, it is wise to avoid eating large meals or drinking caffeine or alcohol before going to bed because it can work against you. The stimulants can cause you to stay awake tossing and turning and create a higher risk of having a muscle spasm that does further damage to your back. There are also stretches that you can do to loosen the back muscles depending on the location of the pain. Be sure to talk with your doctor about the best steps to take so you can reduce pain and get control of your life back again.

Author Dr. Hooman M. Melamed

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