Lower back pain impacts 619 million individuals globally. Sleep is one of the few natural treatments for chronic back pain. The next morning, the back pain worsens. You lose sleep and wake up with a kink in your spine. How to sleep with lower back pain? Fortunately, lower back pain sleeping positions let you wake up refreshed and pain-free. In this guide, we examine several you can try.

Lower Back Pain Types

Back pain can range from mild to severe and last either short or long. It can debilitate and disrupt sleep and most daily activities if severe.

The main types of lower back pain are acute and chronic.

• Acute lower back pain lasts days to weeks. Usually linked to an event or injury. Afterward, acute back pain doesn't affect mobility.

• Chronic lower back pain persists for three months or more. It often occurs without a clear injury cause.

Acute lower back pain can become chronic. About 20% of acute low back pain cases become chronic.

Sleep Better With Lower Back Pain

Recovery from lower back pain requires quality sleep, but sleeping well may seem impossible when your back hurts. There's no magic bullet for better sleep, but these tips can help:

• Supportive sleeping position: If possible, sleep on your side, but keep your spine straight. Add pillows for body support.

• Beware of alcohol and caffeine: Alcohol may help you fall asleep, but it can disrupt it. Caffeine, a stimulant, can impede the ability to initiate and maintain sleep.

• Relaxation techniques: Finding ways to relax can help you sleep without thinking about pain.

• Limit sleep disruptions: Pain may make it harder to fall asleep if you wake up accidentally. Try to eliminate noise and light from your bedroom or use a sleep mask or earplugs. Set your bedroom temperature for overnight comfort.

Sleep hygiene can help you sleep better during and after lower back pain.

When to See a Doctor for Lower Back Pain

Back pain is common and usually goes away, but see a doctor if:

• Pain began with a specific injury.

• More than a few days of pain

• Pain incapacitates

• Radiating pain to legs or other areas

• Lower body weakness or numbness

• Redness, warmth, swelling, and fever indicate infection.

• You've had cancer.

• Unexpected health changes like weight loss or urinary issues

A back pain doctor in Dallas can assess your symptoms and recommend testing, diagnosis, and treatment.

How Lower Back Pain Sleeping Positions Help?

Your lower back is most stressed, making it more susceptible to pain and injury. Lumbar, the spine's lowest five vertebrae, causes lower back pain.

Any of these can cause lower back pain:

• Physical activity strains muscles.

• Overexertion

• Sport and work injuries

• A lack of exercise

• Poor posture

• Low-activity lifestyle

• Overweight or obese

Lower back pain can range from a dull ache to a sharp stabbing pain. It's most noticeable when you bend over slightly. Long periods of standing or sitting can worsen the pain. Relieving chronic back pain that lasts three months or more is difficult. Many people use analgesics, chiropractic, or spinal surgeries. It often takes several methods to relieve this pain. Quality sleep in the right position provides long-lasting relief.

Let's look at the best sleeping positions for relief.

Side Sleeping Position

Because it aligns your spine naturally, sleeping on your side is best. The lumbar region is not overworked in this position. This does not twist or curve nerves or muscles. Which side you sleep on is up to you. Experts recommend left-sided sleeping for pregnant women and gastrointestinal issues and right-sided sleeping for heart issues. Scoliosis may cause one side to hurt less. Whatever the reason, pick your preferred side.

Best Results Tips

Put a pillow between your knees. This aligns your spine, hips, and pelvis. Bending your knees reduces lower back and hip strain. Make sure your head pillow raises your head to your spine. Adjust it to avoid back and neck strain.

Fetal Position Change

Fetal position sleep may be best in some cases. With your knees to your chest and arms around them. This may help spinal stenosis and herniated disc patients. The benefit of this position is increased bone space. This reduces disc and nerve tension. It relieves nerve root pressure, a common spinal stenosis pain point.

Sleeping on Back

How to sleep with lower back pain? Sleeping on your back helps lower back pain. It neutralizes your spine like side sleeping. It distributes weight evenly without straining organs or joints, unlike side sleeping.

Best Results Tips

Your mattress should be firm. Old, stiff, or soft mattresses can strain the lower back. A towel under your knees may help. This helps maintain a natural spinal curve and may improve comfort.

Legs Up Variant

Try the same position with your legs elevated on pillows. This can be done with an adjustable orthopedic bed. It relieves pelvic strain and lower back tension. Having your legs above your heart improves blood circulation. Lower back swelling or inflammation may benefit you.

Sleeping on Stomach

The least comfortable sleeping position is on the stomach, it flattens the spine's natural curve, therefore Dallas pain clinic advises against it. This puts unnecessary pressure on joints and muscles and causes neck pain from turning your head on the pillow. If you can only sleep on your back or side, you may not be comfortable. Improve your stomach sleep with these tips.

Best Results Tips

How to sleep with lower back pain? Roll a towel or pillow under your pelvis. The natural spinal curve lost with this sleeping position may be restored. Thicker head pillows can force an unnatural position, so use a smaller one. Make sure your mattress is firm and supportive. Soft mattresses can cause lower back pain and strain.