Advertising
Advertising

How to Sleep with Lower Back Pain Using These 13 Tips

How to Sleep with Lower Back Pain Using These 13 Tips

Your clock began with just a blink of how late it had gotten. Now, it screams at you that the night is far underway. Yet, there you remain – awake and still uncomfortable.

Perhaps, you had just barely begun to doze when the pain unfairly awakened you. Sleeping with lower back pain is not always as easy as just lying down and closing your eyes. You must plan ahead for a proper – and enjoyable – night’s sleep.

Preparing your mind and body for rest is just as important as preparing your sleeping space.

So how to sleep with lower back pain?

Let us help you figure out a few alterations that may help you sleep better tonight. From that, you will be more equipped to choose which tips will most benefit you.

Where to Start?

It is no secret that exercise, food, and rest each have a balance that is required for general health. Creating an environment in which you can relax is imperative for minimizing tension. So, how can you do this if your body is in pain?

If a back injury has been sustained, the first step is to ensure that the source of the pain has been eliminated or is under review. If you are aware of an injury, it is best to ensure that proper care is received for the best chance of a timely and effective recovery.

If you are uncertain what may have caused the pain, speak with a medical professional to determine what may be needed for recovery.

How to Sleep Better Tonight

What can you do at home to help work through some of the pain for a better night’s sleep? Perhaps, it is already bedtime and you are just now realizing that pain from the day has begun to settle into your lower back. What can you do to get through tonight? What can you do to be ready for tomorrow night…and the next night?

Let’s look at some new ideas for sleeping with lower back pain. Find a couple that you want to try first. Combine them, mix them up, and find out what works for you. Alternate some of the options to keep it interesting. Be sure to incorporate any information given to you by your chiropractic doctor.

Take one or two nights with each of these 13 sleeping tips for lower back pain. Decide which ones help you the most. Feel free to adjust each concept to your lifestyle and physical needs.

1. Recognize the Power of Your Brain

The human brain is an incredible tool for directing what happens throughout the body. Pain signals are sent to the thalamus telling us that pain is present.[1]

What does the brain do? It sends a signal telling our hand to, “Move! There is something beneath your hand that is too hot for your skin to handle!” How do we respond? We yank our hand into the air, “Ouch! I’m not sitting on that park bench!”

Advertising

Why is it important to understand the brain’s power? Recognizing that the pain is part of the brain’s alert system can help us see that something isn’t as it should be within the body. This is especially important for us as humans because we cannot feasibly walk around with an MRI or X-Ray machine and constantly take stock of our insides. Pain signals take care of this for us. They act as an alert system that can help stop us from causing further damage.

Does that mean that we have to like the pain? Of course not! We can, however, take the messages from those pain signals and use them to help direct us to a reasonable recovery.

Will we always get rid of all pain all the time? That depends on the cause for the pain and what steps are taken to minimize its source, as well as any underlying conditions that may require medical attention.

Will crashing on a snowboard be automatically healed simply by recognizing the pain? Nope – but rather than going along day by day in hopes that the pain will subside magically on its own, recognizing the pain’s presence is a great first step.

2. Understand the Relationship Between Pain and Tension

Pain and tension have a closer relationship than we might realize. You may even hold your breath to avoid sending movement through your body in times of great pain.

Helping tight, tense, and sore muscles to relax release the tension held in them can help get you on the way to feeling better faster.

If an injury is present, we may easily compensate for the pain by using other muscles more. Holding tension in one portion of the body to avoid pain puts greater strain on the surrounding muscles.

Chronic pain can easily find its way into your life through stress and tension that is not dispensed with regularly.[2] Pain is often increased by our desire to resist its presence on our bodies. You may find that the pain becomes greater with a lack of sleep. An ache may start small and become progressive with little or no sleep.

3. Be Warm, Not Hot or Cold – Especially During Sleep

The human body shivers to gain warmth when it is cold. This brings tension to the muscles. We may not even realize this added tension until warmth is regained.

If pain is present and muscle tension is increased, we risk further stressing the neuromuscular system. Our nerve endings can detect changes in temperature.[3]

Not only does this take them away from their job as pain signal devices in the body, it also alerts them that an adjustment should be made. Allowing the body to stay cold for long periods during the day can cause the body to retain unnecessary tension, which may increase pain.

Sleeping too hot can simply make us uncomfortable and prevent sufficient REM sleep. Tossing and turning because your body is trying to dispense heat does not help you eliminate back pain while sleeping. Rather, it can put increased stress on your body during the time when it is meant to be recovering.

4. Try Not to Procrastinate: Understand that Hard Work Deserves a Break

Allow yourself to rest and rejoice after working hard. Try not to push a task to the end of its time. Plan to work hard and then take a break. Schedule breaks into undesirable endeavors – and then allow yourself to enjoy those breaks.

Advertising

Why is this important for lower back pain? Back pain is often the result of overworked muscles. If an injury has occurred in the past or if you are seeking to recover and avoid chronic back pain, you need to let your muscles take a break.

If your mind is geared to finish a task but you find that your body is not willing, planned break times might help you feel as though you are still on task.

Break bigger projects up into separate days. Enlist the help of a relative or neighbor and enjoy the scheduled break together. Why is this important for sleeping with pain?

If you can work to minimize or eliminate pain before it gets underway, you are less likely to be troubled by pain as you sleep.

5. Create a Balance in Your Body

Recognize the work your lower back does to help the rest of your body. Try to take some of the stress off of your lower back by treating your body as a complete unit. We do not mean that you must fill your time with crunches or a complicated weightlifting regimen.

Simply, your body will heal itself more efficiently if it is permitted to function as a unit. When you rest, it is time to allow your body to relax and rejuvenate itself from the interior – all the way through your extremities. Yes, over time working on core muscles can help with lower back pain. Thinking about intense workout procedures while you are in pain may not be so desirable.

Instead, choose a few stretches or yoga poses that can help your body relax and function more efficiently. Choose positions that bring you joy and do not cause pain. You might be a bit uncomfortable if you have not tried stretching techniques for lower back pain – but the rewards are amazing once you get the hang of it!

6. Work to Clear Your Mind

Fixating on your lower back pain will not help you rest or heal. Find activities that help you separate the pain you experienced during the day from your sleeping routine. In the evening, enjoy a favorite book. Go for a walk outside. Play with the kids – make a mess!

Find something that makes you laugh! Take your mind off of the pain as much as you can a few hours before it is time to put your head on your pillow. Clear your mind of anything that distracts you from joy.

7. Focus on Your Breathing Patterns

Breathing is something that our bodies naturally do by design. We often simply do not realize that we are taking in oxygen and dispensing carbon dioxide.

However, if an event takes place and we are not permitted to complete this basic physical task, we won’t live long.

Focusing on the body’s ability to be so completely amazing is a wonderful way in which we can divert our attention from pain.

8. Meditate as You Prepare to Sleep

Meditating for a better night’s rest can increase your ability to rest comfortably. While taking a moment to ponder and reflect at any time of day may be helpful, taking a moment to decompress shortly before sleep offers another level of relaxation.

Advertising

Similar to a focus on your breathing, find something else for your brain to interact with as you lie in bed attempting to sleep. Plan to enjoy a few moments in your preferred sleep position as you allow your eyes and ears to interact with something that calms you.

You may find these night time meditation techniques beneficial:

  • Select a night light that slowly dims up and down. Enjoy watching the color(s) change as you prepare your mind for sleep. Ensure that the light shown does not become bright enough to alert your ‘daytime’ thinking. Blues and greens are best if available.
  • Look out of your window and watch the sky, a storm, or the trees blowing.
  • Listen to the sounds of your home. What do you hear? Wind rustling outside?
  • Place an interesting image that glows in the dark on your ceiling. Observe how this image is shaped or designed. What do you appreciate about the image?
  • Enjoy a projection night light that throws your favorite design onto the wall or ceiling. Some children’s night lights offer fun cartoon images, too!
  • If you prefer having your eyes closed, consider listening to your favorite calming music for a few moments. Listen to the words, and focus on trying to hear phrases you may have missed in the past. If you prefer to listen to sounds without words, classical music, ocean sounds, or rustling river sounds may be preferred. Try to follow the sounds with your mind.

With this many meditation ideas, it will take several days to try them all! Be sure to allow your body to relax during this time.

Once you feel somewhat comfortable in bed, begin with whatever technique you have chosen for that night. The idea is to distance your mind from the day you just enjoyed (or endured).

Getting started is often the most difficult part. You may desire to set a timer if your chosen technique utilizes technology. Set it for 30 minutes and adjust up or down as desired the next evening.

Meditation is also a wonderful way to work through pain that may arise overnight. Be mindful of the sleeping habits of others. You may want to think ahead and have one of the techniques ‘ready to activate’ in case you do wake up from back pain and are unable to sleep.

9. Discover What Actions or Positions Cause or Increase Pain

You may already be well aware of what positions are the most and least painful for sleeping with lower back pain. However, have you tried really relaxing as you search for comfortable positions? Moving around trying to find comfort can easily cause temporary tension in your muscles.

Choose a position that is moderately comfortable, and take the time to breathe in and out 8 to 10 times without moving from that position. Give your muscles time to dissipate the tension in them.

Releasing tension from overworked muscles can be hard at first. Give yourself time to feel the difference in how your lower back responds to the decrease in tension.

You may or may not need to dramatically alter your preferred sleeping position. If you prefer to sleep on your side, simply place a pillow between your knees to align your spine.

Back sleeper? Ensure that your back is supported by your sleeping surface so that it does not bow and cause your muscles to strain overnight. You might prefer a pillow under your knees. Stomach sleepers may benefit from placing a pillow at or just above the hips for added support.

Many people simply do not realize the importance of their pillow for lower back pain. Too thick or too thin, your pillow may place your spine into a position that creates too much pressure on your lower back.[4] Choose a pillow that places your head in alignment with your spine.

10. Understand How Proper Support Helps the Lower Back While Sleeping

Be prepared to adjust your sleeping position a few times each night. Your spine contains sections that permit you to bend and move as you direct. The ability to twist and contort is a wonderful feature if you must reach something on a shelf. When you sleep, your body still retains the same ability for movement.

Advertising

As you lie down, your body conforms to the space on which you place it. Shoulders and hips tend to push into the surface beneath you. Your middle may curve too far pulling your back muscles into a position that creates undue stress on your spine and back muscles.[5]

If this is the case for any length of time, your lower back is likely to complain to your brain, “Help, I’m having trouble completing what you are asking me to do while your body is asleep! I can’t do this anymore. I need support down here!”

11. Decide Not to Utilize a Mobile Device if Awake Due to Pain

The light projected directly into our eyes from a device with backlighting can trick our brains into thinking that daylight is present. Why is this important? If you are awakened by lower back pain and wish to return to sleep, telling your body that morning is close does not give your brain a true perspective of your need for rest.

A mobile device may help take your mind off of the pain for a time – but it will not be the best thing for returning to dreamland.

If you really must read something, consider a few moments with an old school flashlight and paper.[6] Then, perhaps, focus on your breathing, meditate, stretch in bed, or adjust your sleeping position accordingly. (Be sure not to awaken your sleeping partner.)

12. Consider How External Factors Play a Role

Is something, in addition to lower back pain, causing you to be awake (e.g., caffeine, stress, particular unpleasant sounds)? If so, include changes to those matters in your preparations for sleep.

Are there external factors that add to your lower back pain (e.g., work requirements, exercise choices, yardwork, childcare considerations)? Existing pain will not likely diminish if the situation that caused it still exists in your life.

You may find that once you remove some of the sleep inhibitors, it will be easier for your body to allow you to sleep in spite of any remaining lower back pain.

13. Inquire with a Musculoskeletal Expert

Work with your chiropractor to determine the source of your lower back pain. Medical imaging can be done to ensure that possible injuries are properly assessed. From that, you and your chiropractor can work to set a goal for an efficient recovery. Receiving care as early as possible is beneficial for helping to avoid chronic back pain.

If your back pain has already been present for some time, your body may have begun to heal and simply is not able to properly tell your brain that the major injury itself is no longer present. Chiropractic care works to realign joints so that nerves can more efficiently send communications to the brain.

In opposition, you may be experiencing pain symptoms that mean your body still retains an injury and needs healing. Not sure what chiropractic care does for lower back pain? Chiropractic care seeks to find the source of pain and eliminate it from within the musculoskeletal and neuromuscular systems in the body.[7]

Finding Your Next Step

Which tips will you try this evening? Consider observing your breathing, meditating, and clearing your mind at various times throughout the day.

Releasing tension as we encounter it is beneficial for muscles, joints, and nerves. Do what you can to minimize the effects of stress and potential injury during your waking hours.

As evening approaches, be willing to let go of the day and focus on sleeping pain-free

More Resources About Back Pain Relief

Featured photo credit: Leighann Renee via unsplash.com

Reference

More by this author

Dr. Brent Wells, D.C.

Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles โ€“ without addictive drugs or invasive surgeries.

7 Best Lower Back Stretches for Relieving Pain 12 Causes of Lower Right Back Pain (And How to Relieve It) 12 Best Back Strengthening Exercises to Relieve Lower Back Pain How to Sleep with Lower Back Pain Using These 13 Tips How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You)

Trending in Physical Strength

1 25 Best Free Workout Apps That Make Your Home Workouts Easiler 2 Benefits of Lifting Weights Both Men and Women Can Experience 3 17 Ideas to Get Motivated to Lose Weight Now 4 The Top Fad Diets That Are Actually Worth the Hype 5 12 Best At Home Workouts (No Equipment Needed)

Read Next

Advertising
Advertising
Advertising

Published on June 29, 2020

8 Best Air Purifiers for a Healthy Home

8 Best Air Purifiers for a Healthy Home

Whether you suffer from allergies, have pet friends, or live in a climate where bacteria thrive, the best air purifier will make sure that your home’s air is clean and fresh at all times. We all clean our houses regularly, but it is easy to look over the most important element in our homes, apart from the surfaces, and that’s air. Thanks to the best air purifier, the air in your home will be more breathable and cleaner.

Why You Should Trust Us

If you are looking for which best air purifier is for you, we here at Lifehack have put in the time and effort to find it. There are so many to pick and choose from, so we sifted through dozens to find purifiers suitable for many people.

For these air purifier reviews, we will be suggesting home filters based on three criteria:

  • CADR: The rating that’s used to determine an air purifier’s effectiveness.
  • Room Size: The area that an air purifier takes up in a room.
  • Noise: How loud and distracting it can get.

With these in mind, here are the suggestions for the best air purifiers you can get.

1. Winix 5500-2 Air Purifier

    If you’re looking for an ozone air purifier, this is a solid option. The HEPA filter is capable of capturing up to 99.97% of airborne pollutants, dust mites, and more. The filters provided are able to be washed, and the air purifier has a CADR of 360 square feet. It’s suitable for kitchens and medium to large bedrooms or living spaces.

    That said, the air purifier does have some issues with the sensor, particularly in the auto mode. You’re also stuck with the color of this air purifier as is: black.

    Buy this Air Purifier!

    2. Blueair Blue Pure 211+ Air Purifier

    Advertising

      When considering an alternative, we suggest Blueair’s air purifier. It’s an air purifier that addresses allergies and is safe for pets. It’s able to capture 99% of airborne pollutants and is capable of filtering odors from smoking, pets, cooking, and wildfires. Even the sound it makes isn’t loud. The lowest setting is a sound equivalent to a whisper, and the highest is a sound equivalent to rainfall.

      One downside is the fact this filter is relatively small and is meant to be stationed on the floor. It’s about as tall as a small child, so it’s easy for children to stick their fingers or other objects into the air cleaner. Also, considering the size, it’s not built to handle larger rooms unless you get multiple. Even then, customers noted that the sound could be irritating when using multiple filters in a room.

      Buy this Air Purifier!

      3. Hathaspace Smart True HEPA Air Purifier

        For the best air purifier for your money, the Hathaspace air purifier is a good option. It allows you to adjust settings manually and works well as an air purification system capable of capturing 99.97% of air pollutants, gas, and more. It also comes with a 2-year warranty, so it’s not as risky as other brands that may only have a month or three-month warranty.

        That said, many customers noted that it’s not good at keeping back odors as much. The air purifier has a tendency to shut off when the air quality is good, regardless of if the room smells bad.

        Buy this Air Purifier!

        4. GENIANI Home Air Purifier

        Advertising

          The air purifier from Geniani is another solid option for those looking to fight off allergies and want efficiency in their air purifier. The air cleanser comes with a 2-year warranty and is known for its power while still remaining quiet. You can choose between three speeds, and it even has a nightlight option, too.

          All in all, it’s a great product, though people struggled a little bit with the nightlight option. The light is a little too bright when it’s in the dark, making it disruptive if you’re the type of person who prefers completely dark rooms when sleeping.

          Buy this Air Purifier!

          5. Honeywell HFD-120-Q QuietClean Oscillating Air Purifier

            Another consideration for air purifier home use is Honeywell’s air purifier. One of the big perks from this air cleanser is that the three filters are able to be washed and used permanently, saving you the struggle of buying additional filters. The company also provides replacement filters should the filters perform poorly or get worn down. Beyond that, it’s capable of capturing 99% of air pollutants and is energy efficient, too.

            The air purifier itself is quiet, however, and if you allow it to swivel, the parts themselves could make a loud squeaking sound after a while. It’s also not as strong as other air purifiers around, with customers noting that a ceiling fan may be better.

            Buy this Air Purifier!

            6. PARTU Air Purifier

            Advertising

              Another cheap option is the PARTU air purifier. Some of the main selling points is that it has an ultra-silent sleep mode, a 4-step filtration process, and serves as a night light thanks to the color ring on it.

              Similar to other small filters, this filter isn’t going to be very strong. Furthermore, many customers noted that the filter emitted a sweet scent from it after a while.

              Buy this Air Purifier!

              7. LEVOIT Air Purifier

                The LEVOIT air purifier is a compact air cleaner that actually is actually quite strong for its size. Its CADR is high enough it can cover a 219 square foot space. And although it’s strong, it’s designed to make minimal noise. Pair that up with it being ozone-free and energy-efficient, and you have a solid air cleaner.

                However, like most other air filters you’ll find, it is good at cleaning the air but isn’t as strong when dealing with odors in particular. Furthermore, despite its strength, it struggles to handle larger rooms, making it more suitable for small rooms.

                Buy this Air Purifier!

                8. Coway White HEPA Air Purifier

                Advertising

                  The final filter that we have found is this one from Coway. It’s designed to handle room sizes of up to 361 square feet, offers a 4-stage filtration system, and also has an eco-mode to conserve energy when it’s done filtering.

                  One of the largest criticisms for this air purifier is that the fan settings range widely from the noise pollution. Some customers compared the settings between 2 and 3 to a weaker version of the 1st setting (barely making a sound) to a jet engine starting up. Some people also noted that the air purifier tends to wobble and shake, too.

                  Buy this Air Purifier!

                  FAQ

                  Q: Do air purifiers really work?
                  A: In short, yes. An air purifier consists of one filter (or more) and a fan that pulls in and circulates the air. Exactly like water filters, the idea is that the home air purifiers will capture all of the pollutants and particles before pushing out the rest of the air.

                  As for the filters, depending on the brand, you’ll have different kinds of filters. Filters can be made of paper, fiberglass, or mesh.

                  So long as you are taking care of the air purifier by replacing the filters on occasion, an air purifier should work smoothly and without any major issues.

                  Q: Can HEPA Air Purifiers prevent Covid-19?
                  A: Unfortunately, there is no air purifier that can do anything to prevent or kill the coronavirus. As mentioned above, air purifiers focus on collecting particles and pollutants. 

                  As such, an air purifier, HEPA or any air cleaner, can capture the virus, but the virus will be able to live within the filter for a period of time.

                  Final Thoughts

                  The market is filled with all kinds of air purifiers, and overall, many of them are capable of handling air quality. That said, there may be slight issues depending on what you’re looking for. No matter the case, you are taking the risk of potentially getting a purifier that may run into issues with smells or making too much noise. It’s part of the territory it seems. However, any one of the above air purifiers will help clean up the air and leave your house at least a little fresher. 

                  More Tips on Improving Air Quality

                  Featured photo credit: Progressive Insurance via unsplash.com

                  Read Next