4 Simple Tips to Ease Lower Back Pain for a Better Night’s Rest

Struggling to sleep because of lower back pain? Discover better sleeping habits and routines to ease your discomfort and enjoy a more restful night of sleep.

Why Your Lower Back Hurts at Bedtime

Lower back pain isn't just the result of a long day. It’s often influenced by your sleep posture and the condition of your spine. If your spine is misaligned or your mattress and pillows don’t offer the right support, you’re more likely to experience discomfort when trying to rest.

How to Reduce Lower Back Pain While Sleeping

Getting quality sleep isn't just about lying down and hoping for the best. Here are a few steps you can take to minimize back pain at night:

1. Check Your Mattress

• Is your mattress more like a hammock than a supportive surface? That could be the issue. A proper mattress should support the natural curve of your spine. A mattress that’s too soft or too hard can lead to problems.
• If your mattress is more than 7-8 years old, it might be time to consider replacing it for better support and comfort.

2. Check Your Pillows

• Your pillow should keep your head aligned with your spine. If it’s too high or too low, you’re likely setting yourself up for discomfort.
• A body pillow can help keep your spine in alignment and take pressure off your lower back.

3. Adjust Your Sleep Posture

• Try placing a pillow under your knees to maintain the natural curve in your lower back while lying on your back.
• If you sleep on your side, a pillow between your knees can prevent your upper leg from pulling your spine out of alignment.
• Try not to sleep on your stomach as it can cause neck and shoulder problems, and puts extra pressure on the lower back.

4. Create a Relaxing Pre-Bedtime Routine

• Develop a calming bedtime routine. Reading, listening to soothing music, or doing gentle stretching can help signal to your body that it’s time to wind down.
• Avoid caffeine and heavy meals too close to bedtime. A late-night coffee could be sabotaging your sleep.

Chiropractic Care Can Help with Lower Back Pain

If adjusting your sleep habits isn’t enough, it may be time to check if spinal misalignments are contributing to your lower back pain. Regular chiropractic adjustments can help relieve nerve interference, which can improve your sleep, mobility, and overall health.

Don’t let lower back pain rob you of your rest. Schedule an appointment with a chiropractor to address any misalignments, and receive personalized advice on how to achieve better sleep and better health.

Sweet dreams are just an adjustment away!