For each person, an essential daily activity is a night’s rest with a full sleep. It is the key to good health and high efficiency, but not for low back pain.
An unpleasant and painful sensation haunts both during the day and at night, not giving you a good night’s sleep. Pain can be from various diseases and provokes back injuries, pathological processes. However, it is necessary to organize a night’s sleep in such a way as to reduce pain and alleviate the condition as much as possible.
Causes of pain: fatigue, injury, illness
In relatively healthy and young people, fatigue and muscle overexertion are the most common cause of unpleasant sensations in the lower back. Then, after a short break and taking a warm bath, the discomfort passes. Suppose it is a severe and sharp pain in the lower back that has arisen acutely over time. In that case, the causes may be diseases of the musculoskeletal system, spinal injuries or problems with the peripheral nerves.
Possible low back pain of a primary nature usually causes diseases associated with the skeletal muscles or the spine. It includes osteochondrosis with its progressive degenerative changes in the intervertebral discs. Another cause can be a disease such as spondyloarthritis – joint injuries between the vertebrae.
The causes of pain of a different nature are secondary. They can be caused by scoliotic deformity of the spine, infectious diseases located in the bone tissue of the spine, for example, osteomyelitis or tuberculosis lesion. Pain is often a symptom of a spinal injury, even if it seems insignificant: jumping from a height or falling backwards threatens fractures. Many other reasons can lead to back pain and low back pain, which a doctor can understand. The patient needs to alleviate his condition during treatment, especially during rest or night sleep.
Organization of rest in the context of back pain
To give your tense muscles and ligaments rest, you must get high-quality sleep to reduce pain. However, in the context of low back pain, it is not easy to find a comfortable position and a bed. Suppose pain and discomfort have become almost everyday companions. In that case, a mattress change is good, and often even bed models – feather mattresses, soft, saggy mattresses, and sunken bottom iron bunks fall under the ban.
A bed for a good rest should have a rigid frame, and if there are problems with the skeleton, a wooden shield is a base and a mattress on top. Under the weight of the body, there should be no deviations from the floor due to soft materials, especially in the lower back. But no less harmful is sleeping on the floor or on a wooden board without a mattress at all. The place to sleep should take physiological curves along the spine to relieve the muscles.
Special orthopedic mattresses or a waterbed can provide a complete night’s rest with a density regulator. Sleeping on such a mattress for low back pain helps to take the most relaxed position for the back, allows you to relax tense muscles and relieve your reflex spasm. You can discover some new things about mattresses for low back pain.
Poses that relieve low back pain
To relieve or eliminate low back pain, you need to choose the correct position in bed. Sleeping on your stomach causes muscle tension and increased pain, so you should sleep on your back with your knees slightly bent. Reduces the strain on the broad muscles of the back. The pillow should be under the head and neck area only. Your back and shoulders should rest on the mattress. The extension of the knees when sleeping on the back causes pain in the lower back. Therefore, a roller may be under the area of the popliteal pits. It will help relax your muscles and relieve tension on your tendons.
The embryo pose helps reduce low back pain: you need to lie down, roll over on one side, raise your knees, and bring the femoral area to the stomach. In this position, the spine bends in an arch, the muscles relax, and there is no pressure on the intervertebral discs. For convenience, it is worth placing a pillow between the legs. It will soothe the lower back and thigh muscles.
Sleeping on your stomach: little tricks
If it is possible to sleep alone on your stomach due to injury or other circumstances, improvised devices can ease the pain. Under the groin area and the pelvic area, you can place a rolling pin, a rolled bath towel, or a small pillow. The lower back should not lean forward, tensing the muscles and squeezing the discs. Using tight belts or corsets for the lower back can help, and if they are not at hand, a quick squeeze with a towel with a knot in the front just before bed will help. It will help keep your lower back still and prevent you from leaning forward when lying down. There are some others little tricks on how to sleep well with low back pain.
How to get out of bed in the morning with pain
In addition to the fact that a night’s sleep is essential, it is also necessary to get out of bed after waking up so as not to increase the pain. After waking up, you need to stretch the muscles of the legs and arms, bending and flexing them several times while lying in bed. Then you should slowly, if the dream was on your back, roll on your stomach, lower one leg and lean on the knee, gently transfer the weight of the whole body to the area of the arms and the supporting leg. Get up slowly, without sudden jerks, concentrating on both arms and legs, thus unloading the lower back. It is important to remember that sharp bends and turns cause back pain. The smoothness and slowness of the movements are necessary.
You can get up by rolling on your side, bending your knees in parallel, lifting your body on your hands, leaning on the corner of the bed while gradually lowering your legs from the bed. Your back should be straight when lifting. Getting out of bed is prohibited. Raising your back and bending your lower back will cause a sharp attack of pain.
Of course, sleeping only in the correct position will not eliminate pain in most patients. There are some nice items with symptoms that demonstrate that it is necessary to consult a doctor. It should be treated in the context of adequate rest and sleep.