Your clock began with just a blink of how late it had gotten. Now, it screams at you that the night is far underway. Yet, there you remain – awake and still uncomfortable.
Perhaps, you had just barely begun to doze when the pain unfairly awakened you. Sleeping with lower back pain is not always as easy as just lying down and closing your eyes. You must plan ahead for a proper – and enjoyable – night’s sleep.
Preparing your mind and body for rest is just as important as preparing your sleeping space.
So how to sleep with lower back pain?
Let us help you figure out a few alterations that may help you sleep better tonight. From that, you will be more equipped to choose which tips will most benefit you.
Where to Start?
It is no secret that exercise, food, and rest each have a balance that is required for general health. Creating an environment in which you can relax is imperative for minimizing tension. So, how can you do this if your body is in pain?
If a back injury has been sustained, the first step is to ensure that the source of the pain has been eliminated or is under review. If you are aware of an injury, it is best to ensure that proper care is received for the best chance of a timely and effective recovery.
If you are uncertain what may have caused the pain, speak with a medical professional to determine what may be needed for recovery.
How to Sleep Better Tonight
What can you do at home to help work through some of the pain for a better night’s sleep? Perhaps, it is already bedtime and you are just now realizing that pain from the day has begun to settle into your lower back. What can you do to get through tonight? What can you do to be ready for tomorrow night…and the next night?
Let’s look at some new ideas for sleeping with lower back pain. Find a couple that you want to try first. Combine them, mix them up, and find out what works for you. Alternate some of the options to keep it interesting. Be sure to incorporate any information given to you by your chiropractic doctor.
Take one or two nights with each of these 13 sleeping tips for lower back pain. Decide which ones help you the most. Feel free to adjust each concept to your lifestyle and physical needs.
1. Recognize the Power of Your Brain
The human brain is an incredible tool for directing what happens throughout the body. Pain signals are sent to the thalamus telling us that pain is present.
What does the brain do? It sends a signal telling our hand to, “Move! There is something beneath your hand that is too hot for your skin to handle!” How do we respond? We yank our hand into the air, “Ouch! I’m not sitting on that park bench!”
Why is it important to understand the brain’s power? Recognizing that the pain is part of the brain’s alert system can help us see that something isn’t as it should be within the body. This is especially important for us as humans because we cannot feasibly walk around with an MRI or X-Ray machine and constantly take stock of our insides. Pain signals take care of this for us. They act as an alert system that can help stop us from causing further damage.
Does that mean that we have to like the pain? Of course not! We can, however, take the messages from those pain signals and use them to help direct us to a reasonable recovery.
Will we always get rid of all pain all the time? That depends on the cause for the pain and what steps are taken to minimize its source, as well as any underlying conditions that may require medical attention.
Will crashing on a snowboard be automatically healed simply by recognizing the pain? Nope – but rather than going along day by day in hopes that the pain will subside magically on its own, recognizing the pain’s presence is a great first step.
2. Understand the Relationship Between Pain and Tension
Pain and tension have a closer relationship than we might realize. You may even hold your breath to avoid sending movement through your body in times of great pain.
Helping tight, tense, and sore muscles to relax release the tension held in them can help get you on the way to feeling better faster.
If an injury is present, we may easily compensate for the pain by using other muscles more. Holding tension in one portion of the body to avoid pain puts greater strain on the surrounding muscles.
Chronic pain can easily find its way into your life through stress and tension that is not dispensed with regularly. Pain is often increased by our desire to resist its presence on our bodies. You may find that the pain becomes greater with a lack of sleep. An ache may start small and become progressive with little or no sleep.
Read more: https://www.lifehack.org/821969/how-to-sleep-with-lower-back-pain