Sit on your side of the bed, approximately where you want your buttocks to lie while you sleep. Lower your torso down onto your left or right side as you bring your legs up. You should stay in a straight plank during this motion. To sleep on your back, roll in a plank motion from your side to your back. To go to your other side, bend the leg that is opposite from the side you want to roll onto. Press that foot down to push yourself onto your side. Learn to always move in a plank motion to avoid wrenching your back.
Bend both knees and bring them up to a comfortable position. Avoid curving your spine. Place the pillow so that it fits between your ankles and between your knees at the same time. Using a pillow will help keep your hips, pelvis, and spine aligned and reduce tension. Use a thicker pillow if you’re a side sleeper. Alternate sides. If you’re a side sleeper, alternate which side you sleep on. Sleeping on the same side all the time can cause muscle imbalance or pain. Pregnant women should sleep on their side, not on their backs. Laying on your back can restrict blood flow to the fetus, which can affect the amount of oxygen and nutrients that reach the fetus. [2] X Research source
If you are a back and side sleeper, you can use a supportive pillow and pull it under your knees or between your legs as you switch positions. You can also place a small, rolled-up towel under the small of your back for extra support.
Some people with lower disc bulges may benefit from stomach-sleeping on a massage table. This effect can be simulated at home by removing your regular pillow and placing an airplane pillow around your head. This keeps your face straight down during the night and prevents the neck twist. You can also place your hands together above your head and put your forehead on top of them.
There is no one type of mattress that is “the best” for people who suffer back pain, so test a few out before you purchase one to discover what’s most comfortable for you. Some people may prefer firm mattresses, while others may prefer soft. A foam mattress may be more comfortable for some than a traditional inner-spring mattress. Choose a mattress store that offers a satisfaction guarantee and a return policy. It can take several weeks to adjust to your new mattress. If your back pain does not improve after several weeks of sleeping on the mattress, you may wish to return it.
You may find that a memory foam or latex mattress pad also makes your bed more supportive. These are cheaper options than replacing your mattress if you can’t afford the large expense immediately. [7] X Research source
Take a short warm shower for 10 minutes before you get into bed. Let the warm water run over your lower back. Alternately, take a hot bath before bed. Use a hot water bottle or heating pad to apply heat to your sore areas. Do not use a hot water bottle or heating pad while sleeping! You could risk burns or even fire. Use heat for about 15 – 20 minutes before you go to sleep. [10] X Research source
Begin by taking some deep breaths. Close your eyes and notice the rhythms of your breathing. Imagine yourself in a place where you feel relaxed and calm. This could be at the beach, in a forest, or even in your own room. Notice as many sensory details as you can about this place. Use all of your senses — sight, hearing, touch, taste, smell — to imagine what it is like to be in this relaxing place. Spend a few minutes in this relaxing place before you drift off to sleep. You can also listen to a guided sleep meditation downloaded to your smartphone or played from your computer. [12] X Research source
Limit your overall alcohol consumption. Do not have more than one drink per day for women or two drinks per day for men. [15] X Research source Drinking alcohol before bed may help you fall asleep, but it interferes with REM sleep, which is necessary for waking up feeling rested and refreshed. [16] X Research source Try to avoid drinking caffeine within six hours of your bedtime. It can disrupt your sleep. [17] X Research source
Always consult with your doctor before returning to your normal physical activities. You could re-injure yourself if you try to do too much too soon.
Don’t try to lift objects that are too heavy. Lift from the knees, pull the stomach muscles in, and keep the head down and in line with a straight back. When lifting, keep objects close to the body. Do not twist when lifting. Use a foam roller to help relieve muscle pain. These look like thick pool noodles. You lie on a flat surface and roll the foam roller beneath your back. [19] X Research source Care must be taken when using a foam roller directly on the low back. Make sure you angle your body slightly to the side, which prevents a hyperextension of the low back. Over time, this can jam the joints and cause pain. Leaning slightly to the side can help reduce this discomfort and risk. Set up an ergonomically correct workstation. [20] X Trustworthy Source US Occupational Safety and Health Administration U. S. government agency responsible for setting and enforcing workplace safety standards Go to source Make sure you have proper lumbar support while sitting. A chair with good lumbar support can help you avoid low back pain from prolonged sitting. Get up and stretch every hour or so.
Common causes of lower back pain include arthritis, degenerative disc disease, and other nerve and muscular problems. [22] X Research source Appendicitis, kidney diseases, pelvic infections, and ovarian disorders may also cause pain in your lower back. [23] X Research source
Pain extending from your back down the leg Pain that gets worse when you bend over or bend your legs Pain that gets worse at night Fever with back pain Back pain with bladder or bowel trouble Back pain with numbness or weakness in the legs
