Lower back pain is something that can dramatically disrupt your sleep, and because of the state of stress it leaves you in, it can actually make the pain feel even worse when you wake up. This means that while the pain can keep you awake, improper sleep can make it worse, leaving you in an awful, repetitive cycle.
Fortunately Hannah Shore, head of sleep science at Mattress Online, has revealed what you can do to improve your sleep when dealing with a bad back. The expert used her years of experience in sleep research and biomechanics, to come up with a guide that is backed by science and one that will help you get a comfortable and restful sleep.
The first thing Ms Shore explained was that if your back flares up overnight or you wake up feeling worse in the morning, you want to start by looking at your “overall sleep setup,” which includes your mattress, pillow and sleeping position.
According to the sleep expert, making small changes can have a big impact on how your body recovers while you are asleep, “which can help alleviate discomfort.”
When it comes to checking your mattress there are three things to consider — whether or not you’ve had it for longer than eight years, if there is visible sagging, dips or lumps and if you wake up feeling stiff or sore.
Ms Shore said: “If the answer to any of these is ‘yes’, it may be time to reconsider what you’re sleeping on. A worn-out mattress can pull your spine out of alignment, especially during deep sleep when your muscles are meant to relax.”
You should also check your pillow as they play a major role in supporting your neck and upper spine, which affects your lower back. One that is too flat or too thick can distrupt your posture during your sleep.
Signs that your pillow might be part of the problem is that they are older than two to three years, have lost its shape or firmness and you wake up with neck, shoulder or upper back stiffness.
Now, when it comes to your sleep position is it crucial to know that your sleep posture is just as important as your daytime one. There are certain positions that “naturally support your spine better than others”.
The expert explained: “Front sleeping is generally the worst position for back pain. It flattens your spine’s natural curve and put excess strain on your neck.
“Back sleeping can be a great choice, especially with a pillow under your knees to reduce lower back pressure. Side sleeping is also beneficial, particularly if you use a pillow between your knees to keep your hips and spine aligned.
Once you understand how the three aspects play significant roles in the health of your spine you’ll be able to make the move to a better and more comfortable sleep.