What to do when you have lower back pain when lying down
Do you suffer from lower back pain when you lie down? Unfortunately, you’re not alone – and it can have a big impact on your sleep.
Lower back pain can have a big impact on your life, whether you’re standing up, sitting down or lying down. And that means it can cause problems when it comes to getting a good night’s sleep.
Luckily, there are some ways to alleviate discomfort when lying down. Let’s take a look at how you can reduce lower back pain when lying down, so you can enjoy a more restful sleep, night after night.
Understanding Lower Back Pain When Lying Down
If you experience lower back pain when lying down, it could be caused by various factors, from muscle strain to a poor mattress. Some of the most common causes include:
Muscle strains or sprains: A common cause of back pain, you may have injured your back when lifting incorrectly, twisting or exercising, for example.
Ankylosing spondylitis: This is a type of arthritis that causes pain in the lower back and pelvis area, which is often worse at night when you’re not moving around.
Spinal conditions: Disc degeneration, spinal stenosis and sciatica may also cause lower back pain that’s worse when you lie down.
An unsupportive mattress: Whether it’s too soft, too firm, too lumpy or too saggy, an unsuitable mattress can contribute to back pain when you lie down.
Poor posture: If you have poor posture throughout the day, this can cause muscle imbalances and strains, which can be felt when you lie down.
Optimal Sleeping Positions to Reduce Lower Back Pain
Finding the right sleeping position can significantly impact your lower back pain, often providing immediate relief. If you’re struggling to get to sleep at night because your back hurts, try one of these positions:
Sleeping on Your Back
If you’re a back sleeper, try placing a pillow under your knees. This can help to reduce pressure on your lower spine while maintaining its natural curve. You can also try supporting your neck with a pillow, which should keep your neck in alignment with the rest of your spine.
Sleeping on Your Side
Side sleepers should draw their legs up slightly towards their chest. This creates a gentler curve in your lower spine, which can help to reduce pain. You should also place a pillow between your knees as this further ensures your spine, pelvis and hips are aligned for even less discomfort.
Sleeping in a Reclined Position
Some people find that sleeping in a reclined position – for example in an adjustable bed – can reduce lower back pain. That’s because this position creates a gentle angle between your torso and thighs, which reduces pressures on the intervertebral discs in your spine.
Positions to Avoid
It’s best to try to avoid sleeping on your stomach, as this can increase lower back pain. That’s because this position forces your neck into rotation and creates an excessive arch in your lower back. If you’re a lifelong stomach sleeper and can’t drift off any other way, try placing a pillow under your stomach to help improve the alignment of your spine.
Posture Adjustments and Sleep Hygiene
Maintaining good posture throughout the day can go a long way to reducing strain on your lower back – which could potentially lead to less pain at night. When you’re sitting down try to sit with your back supported, with your shoulders relaxed and feet flat on the floor. And when you’re standing, try to distribute your weight evenly and avoid leading with all your weight on one hip.
When transitioning between different positions (like sitting to standing or standing to lying down), always try to move mindfully, avoiding any sudden twisting or jerking to protect your back. When you’re getting up from sitting in a chair, try to keep your back straight while using armrests to lift yourself up – or use a riser recliner if you need an extra helping hand.
Establishing a good sleep routine – sometimes called sleep hygiene – can also help you to wind down and relax before bedtime, as well as reducing muscle tension for a better night’s sleep. You could try:
Taking a warm bath or shower 1-2 hours before bedtime, helping to relax your muscles
Gentle stretching a couple of hours before bed, with a particular focus on your lower back and hamstrings
Sticking to the same sleep and wake times every day to help regulate your body’s internal clock
Ensuring your bedroom is cool, dark and quiet to improve your sleep quality
Here at HSL, we’re committed to designing feel-good furniture that supports back health. Our furniture is designed to support your neck, back and hips, helping to improve posture during the day and provide spinal support at night to reduce discomfort and help you have a better quality sleep.
Mattresses
It’s important that your body is supported from head to toe by your mattress, helping you to maintain good posture even when you’re sleeping. Our Contour Sleep Collection mattresses have been exclusively designed for HSL in collaboration with Hypnos, and each one is carefully crafted to adapt to the contours of your body. That means you’ll be supported in all the key points of your body, helping to keep your spine aligned and relieve lower back pain.
Adjustable Beds
An adjustable bed can help you to find a more comfortable sleeping position. Elevating at the touch of a button, our electric beds contour to your body, elevating the head to naturally reduce pressure on the lower back as your weight is more evenly distributed. Raising the foot section can also help to relax the lower back muscles and improve circulation.
Additional Strategies for Managing Lower Back Pain
As well as getting the right mattress and bed, incorporating some gentle exercises into your daily routine can be a great way of strengthening your back and improving flexibility – both of which can lead to reduced levels of back pain when you lie down. And the best news? You can even do stretching exercises when sitting down! Focus on stretches like torso twists and seated backbends to reduce tension in your spine, and start with short sessions before gradually increasing the duration as your strength improves.
Comfort and Support
The design of furniture can directly impact the comfort and support experienced by the user. That’s why all of HSL’s furniture is designed as feel-good furniture that supports your body in all the right places – and it’s all approved by our team of occupational therapists. And just like a well-designed chair can improve your posture, leading to reduced tension when sitting, a well-designed mattress can alleviate discomfort and enhance relaxation for a better quality sleep
Occupational Therapist ApprovedErgonomic Support
We also make furniture that’s ergonomic, crucial to ensure the natural curve of your spine is supported – which reduces strain and promotes healthy posture. We conducted research with Dr Andrea Utley at the University of Leeds, looking into the physiological impacts of sitting in a HSL chair that fits you. We found that the benefits of furniture that fits include: A reduced heart rate Increased oxygen flow Lower blood pressure So choosing the right furniture for you – whether it’s a chair or a bed – will not only improve your posture and make you feel more comfortable, but it can contribute to your long-term health and wellbeing.
Conclusion
Our range of furniture is designed with comfort and support in mind, supporting your body at key points to reduce pain, enhance comfort and aid your recovery. And with our Home Demonstration service, you can get these furniture options brought directly to you in the comfort of your own home. Our trained Comfort Experts will take you through our famous 7-point seating assessment to find your perfect fit – at a date and time that suits you.
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