Low back pain (LBP) is a common problem for most people at some point in their lives. However, between 50 and 60% of those who reported having LBP find that they have problems sleeping. The pain can affect their sleep, and lower quality of sleep can also lower people’s pain threshold. This creates a very negative spiral where one problem makes the other problem worse. If a person has persistent LBP for between 3 and 6 months, it is more likely to lead to chronic back pain. This article provides 8 tips for sleeping through the pain, as well as some things you can do to reduce the pain.
- Alternative therapy can make it easier to sleep. Consult a physician to see what he recommends for your specific needs.
- Your sleep hygiene needs to facilitate good sleep habits, such as going to sleep at a regular time, sleeping between 7 and 8 hours, and not napping for too long or after 3 in the afternoon.
- Make sure you have good pillows to fill the gap between your neck and the bed. You can use another pillow between your knees to keep your back at a better angle. There are several recommendations for where to use pillows depending on your preferred sleep position.
- Get a mattress that helps facilitate both better sleep and sleep posture.
- Ensure you are getting enough vitamin D. This can be through supplements or taking several walks outside when it is sunny.
- Take the time to do the recommended stretches before you go to bed.
- Work to strengthen your core muscles.
- Practice proper posture when sitting.
Leg pain, known as sciatica, can cause LBP, with 60% of LBP patients also having sciatica. Bad posture, particularly when sitting for long hours of the day often causes sciatica. Being overweight is another major contributor to LBP, as is stress. For women, menstruation can cause monthly pain. For people with other ailments, like kidney stones and osteoporosis, the ailments can contribute to the problem as well.
If you would like to see the full details, check out Guide to Better Sleep with Low Back Pain.