For many people with lower back pain, getting a good night’s sleep is beyond comprehension. But getting a good night’s sleep is a great way to let your body take time to heal, and let the natural process of sleep help reduce your pain.
So, it’s important to find a good way to sleep with your back pain, and also important to sleep the proper way to help prevent you from having back pain.
Let’s start with the mattress. If your mattress is eight years or older, it needs to be replaced because eight years is the life span of the average mattresses. Your mattress tag will show you its age. Many mattress stores today will offer you a one month or longer trial period for a new mattress. You may have to pay a little more to get this benefit, but it’s worth the money. Only by sleeping on a mattress for a month or more can you really tell if it is giving you the proper support and comfort, or actually adding to your misery.
Your box spring or bed frame also affects the comfort of your mattress. Sometimes it is helpful to simply put a solid piece of plywood under your mattress rather than using just the slats or inner spring for support. It’s not expensive, so give it a try for a few weeks.
Now, let’s look at what position you sleep in at night. There are pretty much just three ways people sleep: On their sides, on their backs, or on their stomachs.
Whichever way you sleep, you need to get some good body pillows. These are available everywhere, and offer your body the extra support it needs during sleep. How you use these pillows depends on how you sleep.
If you sleep on your side, the most common position, you need to place a large pillow between your knees and thighs. If you don’t, your upper leg gets no support. It will then simply slide forward and rest on the mattress. This rotates the lower spine, and even slight roation of the spine can contribute to back or hip pain.
If you sleep on your back, you need to place the pillow under your knees. This helps you maintain the normal curve of your lower back. You can also put a small pillow under your back for extra support.
Sleeping on your stomach is not recommended, because this can be hard on your back. But if there’s no other way, then ease the strain put on your back by using a pillow under your pelvis and lower stomach. It’s best not to use a pillow for your head, but you can if it does not strain your back.
If your lower back pain persists, plan a visit to see Dr. Eipe Kuruvila, MD at the Denver Spine Institute, in Lakewood, CO. Dr. Kuruvila, MD is one of a handful of doctors in the country who knows how to effectively use the DRS Protocol™, a surgery free, drug free, and pain free to eliminate your lower back pain, and give you back a good night’s sleep.