Use heat to relieve low back pain before going to bed. Heat helps your muscles relax, which can relieve lower back pain. Heat is more effective for chronic back pain than ice. Take a short warm shower for 10 minutes before you get into bed. Let the warm water run over your lower back. Alternately, take a hot bath before bed. Certain sleeping positions can help ease your back pain, so find one that is most comfortable for you. Try sleeping with a pillow between or underneath your legs for extra support. For some people, sleeping on their back may be the best position to relieve back pain: Lay flat on your back. Place a pillow underneath your knees and keep your spine neutral. By making simple changes in your sleeping position, you can take strain off your back. If you sleep on your side, draw your legs up slightly toward your chest and put a pillow between your legs. Use a full-length body pillow if you prefer. No matter how old or new your mattress is, your bed may be a supply of pain for your spine. If it is too soft, it will become a pain in your back. If it is too firm, it is going to generate problems on your joints or pressure. Worst Sleep Positions for Back Pain. Some sleep positions can put added pressure on your neck, shoulders, hips, lower back, knees, and even your heels, all of which can lead to pain, Thomas says. .
One of the most common causes of lower back pain is a pulled back muscle, which occurs when a muscle in your lower back is strained or torn as a result of being over-stretched. Symptoms from a pulled back muscle typically resolve within a few days, but the intense pain can make it difficult to fall asleep at night. Sleep Tips to Reduce Lower Back Pain Written by Jason M. Highsmith, MD The day may be over, but that doesn’t mean you should stop taking steps to improve your back health and reduce your lower back pain. Lower back pain can prevent a person from sleeping well, which, in itself, can make back pain worse. Learn about how to sleep to reduce back pain. For full functionality, it is necessary to enable Plus back sleeping helps the mattress do its job of supporting the spine. In a perfect (and kind of uncomfy) world, everyone would sleep on their backs without a pillow, as this position leaves .