If we’re lucky, most of us spend at least 6-8 hours in our beds at night. Sleep is a crucial factor in resting and restoring daily functions of the human body. Inadequate or lack of quality sleep can negatively affect the body and not allow it to function at its optimal level. Not only can low back pain affect your sleep but bad sleeping posture can also cause or be a contributing factor to low back pain. So, what can you do to make sure you are setting yourself up to get the best sleep?
First, make sure you have a good supportive mattress that is comfortable for you. Firmer mattresses tend to give more support compared to softer mattresses. A proper supportive mattress should provide support to the natural curves of the spine and keep everything in line. It is ideal to get a new mattress every 10 years or flip the mattress you have every few months.
Once you know your mattress is supportive and comfortable it is important to evaluate the way you sleep. The most ideal sleeping position is on your back, but if you are a side or stomach sleeper there are ways to give the body extra support.
There are ways to use pillows to support the spine and maintain the body’s natural curves. Such as placing a pillow under your hips if you are a stomach sleeper or placing a pillow in between your knees if you sleep on your side. It is also very beneficial to put a pillow under your knees while sleeping on your back. This is crucial because when your spine is not in a line the supportive muscles and ligaments are either being stretched or shortened. This causes the muscles to be activated and changes their natural length and tone which then elicits a ripple effect by pulling on joints and not allowing them to move properly causing pain. Many people have increased pain in the morning when they first wake up, and this is a common cause of that increased pain. There are other reasons as to why you could be experiencing pain as well, so it is important to get evaluated when you are experiencing pain.