How to Sleep With Lower Back Pain

Sleeping with a bad back can be a challenge for anyone that experiences back pain on a regular basis. Just finding a comfortable position or painless way of resting may seem impossible at times. By changing a few important things, you can begin to experience a reduction in pain and an increase in the quality of your sleep.

Instructions

• 1

  Make sure that your mattress isn't too old, and that it offers enough support for your back. Sometimes people allow their mattresses to become excessively worn to the point where they are completely unsupportive. If your mattress has a large dip in the middle or is more than seven years old, you should consider replacing it.

• 2

  Avoid laying in bed for too long. When your back problems are at their worst you may be tempted to lay in bed or sleep longer, but this will only lead to an increase in back pain due to muscle strain. Sleeping or laying in for extended periods of time puts a lot of pressure on your lower back muscles and can easily time them out, so make sure that you're getting enough sleep, but try not to go past the 8 hour per day mark.

• 3

  Use a small support wedge under the small of your back. These can be purchased at a number of medical supply stores and help to provide support directly under the small of your back when you are laying down flat.

• 4

  Fall asleep to music or some type of mild stimulation that takes your mind off of the pain. This could be the radio playing quietly in the background or even a TV with the volume level set on low. Any type of mild, relatively quiet stimulation can help to take your mind directly off of the pain and make it easier for you to fall asleep.

• 5

  Don't stress yourself out. Added stress will only make your muscles tenser, and contribute to your back pain. Remember that you're not alone, and that many people have to deal with back pain on a regular basis. Even though it may not be easy when your back pain is flaring up, try and relax as much as possible.