Difficulty in Sleeping with Low Back Pain- How to Sleep Better?

Spine, Posture, Lower Back, Blog, / By Koh Peh Chia

We spend a third of our time in bed daily. Some of our patients have difficulty in sleeping with their back pain. Aside from knowing the optimal sleeping posture, what can we do to have better sleep without having back pain in the next morning? In this article, we would like to share about 3 sleep tips for lower back pain.

3 Sleep Tips for low back pain

Get in and out the bed carefully

We advise our patients to be extra careful when you get in and out of bed. If you are unsure about the cause of your back pain, it will be better to move slowly. Bending forward at your waist or making quick and jerking motions might eventually cause you more back pain.

The simplest technique to get up from bed is: 

1.Slowly roll over onto one side and use your arms to push your body up. 

2. Swing your legs out of bed to stand up slowly. 

3.Reverse the movements when it’s time to lie down at night.

Gentle stretch before and after bed

Proper stretching can help reduce low back pain. Pilates or Yoga are good to use for releasing the muscle tension and creating mobility. Besides that, stretching better and after bed can also help reduce your stress and make you sleep better.

However, you should understand which poses are safe for you to practise and which ones won’t make your pain worse. Involving breathing exercise into your Pilates, yoga or stretching is even better to promote relaxation before getting bed.

Exercise your core

Getting regular physical activity is a great way to improve the quality of your sleep. Meanwhile doing core exercises can also help to ease back pain.

Building strength and flexibility in these muscles can lower the chances of you straining your back and experiencing muscle spasms during the night. For example. doing plank  can help tighten these muscles. Try some Pilates exercises can also help in improving deep core activation, body awareness and relaxation too.

Back pain is common and often recedes quickly, but it’s important to talk with a doctor or physiotherapist if your condition is getting worse. We hope this article answers your question. Contact us if you have any questions. Follow our  Instagram account for more updates.