It’s like adding insult to injury — literally. You’d think that at night you could find relief from your back pain, but for many who suffer from chronic pain, sleepless nights are yet another “luxury” they can no longer afford. But if you aren’t getting enough sleep, other areas of your life can suffer — lack of sleep can lead to irritability, difficulty focusing, forgetfulness, and other problems, all of which can impinge on your relationships and your work. What can you do to try to get a good night’s sleep, despite a bad back?
Position Matters
You may find yourself tossing and turning, trying to find a comfortable position. Chances are it’s not helping you get more sleep (and if you’re not alone in bed, you aren’t helping your partner catch Z’s either!). If you’re suffering from back pain, the best sleeping position is with your spine in a neutral position. That doesn’t mean sleeping with your back perfectly straight. Instead, imagine how a spine looks (for example, on a model skeleton). Yes, the upper back is straight, but the lumbar region naturally has a slight curve or arch to it. That’s the neutral position.
Back Sleepers
How can you achieve a neutral position if you’re flat on your back? You need to create a sleep setup where you aren’t totally flat. If you’re sleeping on your back, roll up a couple of towels (or get some small bolster pillows). Place one beneath your lower back, and one behind your knees. Last, make sure that your regular pillow — you know, the one for your head — provides adequate neck support. That way, you aren’t sleeping perfectly flat, but you’ve got support in all the right places.
Side Sleepers
The same goes if you’re a side sleeper, but instead of placing a pillow behind your knees, put it between your knees (a small throw pillow can work for this). Bring your knees up a little — you don’t need to be curled up, just don’t stretch them out straight — to further reduce pressure on your back.
Stomach Sleepers
Sleeping on your stomach isn’t recommended if you’ve got back pain, as it actually places the most pressure on your back (yup, more than actually sleeping on your back!). If it’s how you’re used to sleeping though, it can be a tough habit to break. To sleep on your stomach without exacerbating back pain, place a pillow beneath your hips and belly. This will provide a gentle tilt that helps to get your spine in a neutral position. One caveat: If you find that this is placing strain on your back, your only other option (besides sleeping on your back or side) is to skip the pillow under your head. Sleeping without a pillow beneath your head isn’t fun, but it does allow your cervical spine to rest more easily in this position.
Is chronic pain keeping you up at night? Stop living with it, and take the first step to get back your life! Call the Spine Institute Northwest at 888-712-0318 today.