If you’ve woken up after a terrible night’s sleep which has been wrecked by lower back pain, we understand how frustrated and exhausted you are feeling.

We’ve worked with lots of lower back pain sufferers, and poor sleep is a common problem they are facing.

As well as dealing with the lower back pain itself, poor sleep leaves you with no energy, irritable and unable to focus.

To help you ease lower back pain, this blog explains how to sleep with lower back pain and get a great night’s sleep without depending on painkillers or sleeping tablets.

How To Sleep With Lower Back Pain

After a busy day at work, with family and friends or doing hobbies that you love, lower back pain can build up throughout the day leaving you in agony by the time you get to bed.

To fall asleep naturally, we recommend relieving the lower back pain before you get in bed.

This can be done without painkillers, and can allow you to get to sleep and enjoy a full, restful night’s sleep.

Relax To Ease Muscle Tightness In Lower Back

A great starting point is to build a routine around 30 minutes before you want to go to sleep.

Stress can have a big impact on your body, and taking time before bed to relax can reduce muscle tightness in the lower back muscles.

Our patients have used a variety of natural ways to wind down such as drinking a warm drink, meditating, or reading.

Use Heat To Relieve Lower Back Pain

Another simple but effective way to help you get to sleep is to relieve lower back pain through the use of heat.

This could be a hot shower or bath, or using heat pads for up to 20 minutes on the affected area.

Simple Stretches For Your Lower Back Muscles

Incorporating a short stretching routine for your lower back muscles before getting into bed can work wonders too.

The best exercises would be dependent on the nature of your lower back pain, and something that our team can help you with.

Best Sleeping Position For Lower Back Pain

Once you’ve relieved the stiffness and discomfort, it’s time to get into bed.

Sleeping on your back is generally the best sleeping position for lower back pain.

This sleeping position evenly distributes your body across the largest areas, and reduces pressure on specific parts.

A way to make this position even better, placing a pillow below your knees can allow your lower back to keep its natural curve.

Finally, if you are still waking up with lower back pain, use a smaller pillow or a rolled up towel beneath your lower back.

These two tips can help you keep your lower back in alignment throughout the night, allowing you to sleep well and wake up feeling great.

Worst Sleeping Position For Lower Back Pain

We’ve covered the best position… so what’s the worst sleeping position for lower back pain?

Sleeping on your front.

This position can really flare up lower back pain as it creates a very unnatural position for your spine and leads to tightness in lower back muscles.

If the only way you can get to sleep is on your front, our recommendation is use a pillow beneath your pelvis and lower stomach which will improve alignment of your spine and reduce the chances of waking up with a tight, painful lower back.

How To End Lower Back Pain And Get Great Sleep

If you are just beginning to experience lower back pain, rest and keeping mobile may be enough to end your lower back pain.

However, we often treat patients who’ve had lower back pain for months, and even years, so know that once back pain arrives, it is often something that last a long time unless treated properly.

Despite what you may have been told by your doctor, the standard advice of rest and take painkillers rarely works.

If your lower back pain keeps coming back, and is wrecking your sleep and stopping you from doing the things that you love, our team can help.

Right now, we are currently offering a back pain assessment for 50% off – but only for the first 5 people to contact us.

In this back pain assessment, our team will give you a full diagnosis, so you know exactly why your lower back is in pain to end your confusion and frustration.

You will also find out the best treatment strategy to reduce your lower back pain, improve your mobility and help you get back to doing the things you love.

You can contact us by telephone on 01260 413135 to claim your half price assessment or by completing our enquiry form in under 30 seconds.

Not sure whether physiotherapy is right for you?

We appreciate that you may want to find out more and ask some questions about private physiotherapy which is you can arrange a FREE Discovery Session or a FREE Telephone Consultation.

Other Free Resources To Help You End Back Pain Without Painkillers

Download our free back pain report which contains 7 Simple Ways To Reduce Back Pain And Stay Active

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