But it gets pretty hard to get it when acute pain in your lower back suddenly awakes you from a peaceful dream. And if you suffer from chronic lower back pain, getting quality shut-eye on a regular basis may become a real challenge.
Thankfully, there are some ways to get relief so that you could peacefully drift offand not experience painful awakenings throughout the night.
But first, let’s take a look at possible causes.
In fact, your lumbar region may ache because of the following:
These factors may not look serious if you’re 20 years old. But as you age, constant misalignment and frequent strainsinterfere with the changes in your bone structure and may lead to chronic inflammation and pain. That’s why it’s crucial to address these issues as soon as you notice them.
Simplicity is genius, you must know that. The two key steps you should take to make sleeping with lower back pain easier are very simple too.
A poor sleeping position could be an underlying cause of your lower back pain. According to science, certain sleeping positions may be more beneficial for people with lower back pain. So, the first thing you should do is revise how you sleep now and if necessary, consider changing your position to a more comfortable one:
Another way to provide fast relief is to replace your mattress.
If your bed is more than seven years old, you’ll probably need to get a new one, which will give your spine proper support. Of course, not everyone is ready to do this at once, but investing in a good mattress topper designed for back pain reliefis a good start. This will help alleviate sagging and enhance the overall feel of your bed without tearing a hole in your pocket.
However, you should remember that using a mattress pad is just a temporary solution, and it won’t mask severe indentations. Besides, its lifespan is about 3-5 years, so you would still have to replace your mattress sooner or later.
Now, the best treatment method is prevention, so if your lower back pain isn’t severe and you want to prevent it from becoming progressive, doing a few more simple things regularly will help.
Water is highly essential for overall health, and for the condition of your bones and spine in particular.
Thing is, the spine consists of many small bones and intervertebral disks, and this entire construction requires lubrication in order to stay flexible. Thus, drinking water will promote flexibility, as water is the main component of a synovial liquid that prevents friction of the joints and helps maintain their health.
A massage session can unlock the deep muscle knots and relieve painso that you could sleep better. Incorporating massage into your life can do you a huge favor and keep your spine healthy for longer.
And the best thing is, you don’t necessarily have to attend a specialist. An electrical massager or a chair with massage functions could a nice alternative.
Also, you can purchase an acupressure rug — the one with lotus-shaped spikes — and lie on it for 10-20 minutes. The spikes will promote blood flow in the lower back and can significantly decrease the pain, according to studies.
Another way to alleviate existing lower back pain, as well as preventing it initially, is to build a strong muscle corset in your torso. The muscles will keep the spine properly aligned and help it withstand bigger loads.
The most effective types of physical activity for building core muscles are yoga and pilates. These activities mostly use body weight and static loads, which makes them suitable for older people.