Sleep Better for Low Back Pain Relief

By: Dr. Tiffany T. Butler | January 31, 2023 | Read Time: 9 minutes

“Sleep is nourishment. Don’t allow yourself to go hungry.” (Unknown)

If you are experiencing chronic lower back pain; or if you had a recent lower back pain flare-up, you may find it difficult to not only get a good night’s sleep, but it may also be difficult to get in and out of the bed. Lower back pain can negatively impact your sleep due to:

• Back pain when getting into the bed
• Back pain when getting out of the bed
• Back pain when turning over in bed
• Back pain when laying on the side
• Back pain when lying on your back
• Back pain awakening you from sleep

Sleeping is important in the healing and recovery process, if you are not getting quality of sleep because of pain, you want to make sure that you create a space within your home that promotes good sleeping habits. Research shows that people who suffer from chronic pain, such as chronic back pain, also experience sleep deprivation which can create other health problems. Therefore, getting a good night’s sleep is really important for your healing and recovery from back pain.

When you are transitioning from one body position to another body position, it requires your body to be stable and balanced. The muscles of your body need to coordinate and work as one unit to allow you to move with ease and grace. When there is an injury to the soft tissue structures – such as in the case of a muscle strain, ligament sprain, or inflammation (e.g. sciatica), you may notice that you have to be calculated with movements. In other words, how you normally would get in/out of the bed, you wouldn’t give it much thought.

Here are 6 Things to Do for Better Sleep and Back Pain Relief

#1: You Need a Good Pillow and a Good Mattress

Be sure that you have good spinal support this includes using a pillow and sleeping on a mattress that is both comfortable and supportive. Check out the blog post below.

#2: Use The Elements – Ice and Heat

Applying either ice to the lower back for about 15 – 20 minutes, followed by 15 – 20 minutes of heat, can reduce inflammation and swelling; promote muscle relaxation; and improve joint flexibility. After using the heat, you can move to the next step…perform lower back stretches.

 #3: Perform Stretches

After your muscles are warmed and more relaxed, you can perform stretches. This will allow you to get in/out of the bed a little better. Tight muscles can not only make it difficult or painful to move, but it can also make it challenging to find a comfortable sleeping position. Check out Say Goodbye to Back Pain! Exercise, Nutrition, and More! for simple lower back stretches. 

#4: Enter the Bed

Enter the bed by sitting on the side, with your back towards the bed. Brace your abdominal and lower back muscles by tightening (as if you were making a bowel movement). Lower your body to the right or left (whichever side you want to lay on) while lifting your legs and feet to rest on the bed. You should be on your side.

#5: Sleep in the Best Position for Comfort

If you are a side sleeper, then place a pillow between your bent knees to keep your lower back straight and to avoid unnecessary twisting of the lumbar spine.

If you are a back sleeper, tighten your abdominal and lower back muscles once again, and turn onto your back. While on your back, bend your knees and place a pillow underneath your knees to flatten out the lower back and keep your lumbar spine straight.

#6: Exit the Bed

Take your time getting out of bed in the morning. Don’t just sit straight up. Roll onto your side, using your shoulder and hand to sit up. You can do the same movement as entering the bed, step #6, but in reverse order.

Takeaway: The key to getting in/out of the bed, as well as turning over in bed is to brace both your – abdominal and lower back muscles – before you move. By bracing your muscles before movement, you are protecting, supporting, and preparing your lumbar spine for movement.  

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler