Unfortunately, lower back pain is one bodily discomfort that actively works against your body and prevents it from getting thoroughly rested. That being said, there are a few effective methods that can help you ensure a good night’s rest despite chronic lower back pain without using any kind of medication.
1. Pick a sleeping position that combats lower back pain
During the night, your body automatically adjusts into the most comfortable sleeping position. However, for people with lower back pain issues, finding a position to fall asleep in can be a bit of problem in itself. If you sleep on your side, try keeping a thin pillow under the knee of your top leg to prevent the lower spine from rotating. Place a pillow under your knees if you sleep on your back and place a pillow under your lower abdomen and pelvis if you sleep on your stomach.
2. Get a comfortable mattress and pillow
A comfortable mattress and pillow are an essential component of fighting lower back pain. Everyone has their own preferences for these and one should usually stick to whatever kind of mattress and pillow they are used to even when they suffer from back pain. However, if you have no particular preference, you could try a mattress topped with 3 Inch memory foam. Replace your sagging mattress ASAP but if you don’t want to, you should try sleeping on the floor or the couch/daybed for a night to see if it suits you.
3. Pain relief creams, gels and ointments
Pain relief gels are designed to instantly boost the circulation of blood around an affected area. When applied to the lower back just before bed, they can ensure that the sensation of pain in your lower back stays subdued while you sleep. Some pain relief creams contain active ingredients that promote muscular healing as well which could heal the cause of your pain while you sleep.
4. The use of far infrared heating pads
Unlike regular electrical heating pads, a far infrared heating pad does not dry out or burn the skin. Since the heat produced from these heating pads penetrates deep into the muscle tissue and at times even the bones, they elevate the temperature of the tissues very gently and promote the circulation of blood more organically. If you use a far infrared heating pad in bed before you fall asleep, your lower back pain would be highly reduced through the night. However, if you feel discomfort without it, you can get one with a thermostat and auto-off settings and then set it to a low temperature and leave it on through the night.
5. A hot/cool shower
If you live in a cool climate, a hot shower just before bed would soothe your entire body and promote the feeling of relaxation. In warm climates, a hot shower would not be advisable. Since cold water would stiffen your back muscles up even more, you should try taking a bath with room temperature or slightly cool water to relax your entire body. Try going to bed within 5 minutes of finishing your shower as this would be the time where your body would be the most relaxed and you’d be able to fall asleep much quicker. If the pain is too much to bear, you can massage a little pain relief cream on the affected area just before hitting the bed as well.
About The Author: Emily is a writer/blogger. She loves writing about technology, gadgets and social media. She contributes to hometone