Are you dealing with back pain? Are you Looking for ways to sleep with lower back pain? This back pain is the issue we need to talk about as lower back pain makes your day and night cringe. It disturbed our everyday routine and compelled us to determine the answer to the query “how to sleep with back pain?”
Uncomfortable sleep not only affects your mood and effectiveness but also take away the work efficiency and productivity. There could be many causes of backache, including poor bed posture, awkward sleeping positions, and lifestyle habits that even worsen the situation. A study known as the Global Burden of Disease study defined lower back pain as the leading reason for disability.
Here, learn about the best sleeping positions to lower and prevent the backache for comfortable and continuous night sleep.
Sleep on your side with a pillow between your knees
Your lying posture plays a vital role in improving or worsening your lower back pain. If lying flat is not making contact with your bed, try to turn over your side toward the left or right. Keep a pillow between your knees for creating the space between both legs.
If turning to left or right makes a space between your waist and bed, fill up that space with a small pillow. This pillow will add up support to your waistline. Also, it would help if you didn’t sleep at the same time every time. Keep changing your sides to prevent muscle imbalance and scoliosis.
The benefit of sleeping this way that pillow between knees and under the waist is that pillow will assign a better alignment to your hips, pelvis, and spine. This trick is not valid without using the pillow between your knees.
Sleep on your side in the fetal position
Well, this sleep posture is useful for the suffering from a herniated disc that causes nerve pain, weakness, restlessness, and other symptoms. Using this fetal position that includes side curled may help you to enjoy a comfortable sleep. When you sleep on any of the directions with your knees curved, tucking into your chest decreases the twisting of the spine. This unbending will open up the space between your joints.
The better way of opting this position is:
- Lay on the bed and take the side.
- Place the pillow under the head and neck.
- Bind the knees up towards the chest, making your back straight.
This posture will diminish all the stretch out.
Using CBD for Backache before going to bed
Cannabidiol is known for its pain-relieving and anti-inflammatory effects. CBD oil sleep can help you to fight with backache if you opt for it as an option. Taking the right dose is very important. Start taking CBD from smaller doses and keep increasing the amount until you start experiencing the required results.
There are several CBD shops who have products available in the market, including CBD oil, tincture, vapes, topicals, and edibles. However, don’t start CBD treatment without your physician’s recommendation.
Sleeping on the front with the head face down
Sleeping on the front with the face and head on one side is not a considerable posture. It causes the stretch in your neck, shoulder, and back by twisting the spine. So, if you are willing to lay down the front, then it’s better lying with face down.
You can place a small pillow or tightly rolled-up towel under your forehead to make breathing easy. The same procedure can be used with a pillow under the stomach. The procedure includes:
- Lay on the bed with the front up.
- Position the thin pillow under the abdomen and hips.
- Set the pillow or rolled-up towel under your forehead to make the space for proper breathing.
This posture will help to improve your condition in lower back pain.
Sleep on your stomach with a pillow under your abdomen
Sleeping on your stomach to treat the back pain is generally not considered good as it adds up into the stress of the neck and shoulders. But as far as you are comfortable with this position, you don’t need to opt for another. There are some tips for utilizing this position. As
- Put a pillow under the pelvis and lower abdomen to release pressure from the back.
- Continue with a comfortable position, either it’s with or without a pillow under the head.
People, victims of degenerative disc disease, can find peace in this posture.
Sleep on your back with a pillow under your knees
Sleeping on a back is the most favorable and likable position in the backache situation. Lay flat on your back and set a pillow under your knees gap, keeping the backbone relaxed.
Sleeping flat on your back allocates your weight equally to the entire body. In this way, pressure points get relaxed, and back pain gets a relief.
Sleep on your back in a reclined position
Sleeping on your back in a reclined position is only favorable for isthmic spondylolisthesis patients. Otherwise, sleeping in a chair is not a good idea for back pain. An adjustable bed will count as an excellent purchase to sleep in this way.
Following these postures to improve your health and back pain will be a practical option. Choose according to your convenience. CBD, also, is a safe idea to fight against lower back pain.