How to Ease Low Back Pain While Sleeping

For those who suffer from lower back pain, falling asleep at night can be a difficult task.  There are several things you can do when you go to sleep at night to ensure that you get a good night's rest and do not wake up in pain.

• Make sure you are sleeping on a firm mattress, which offers you the support you need when suffering from lower back pain.  Sleeping on a mattress that sags in the middle or is too soft can cause back pain to become worse.


• Find the right position to sleep in.  Sleeping on your side in the fetal position or on your back are both good positions to relieve lower back pain while you are sleeping.


• Avoid falling asleep on your stomach, as this puts too much pressure on your lower back and can contribute to lower back pain.


• Use a pillow to reduce the amount of pressure on your lower back.  When sleeping on your side, place a pillow between your knees to help keep your hips in line and reduce the amount of pressure on your lower back.  When sleeping on your back, place a pillow under your knees to keep your legs elevated and reduce the pressure on your lower back.  You may need to try several different pillows to find one that works for you.


• Do a series of stretches when you wake up in the morning to stretch your back and ease lower back pain.  To stretch your lower back muscles, bring your knees to your chest and hold them with your hands while gently moving your knees from side to side.  You can also alternate lifting each knee to your chest to stretch lower back muscles.