Lumbago is torturous. Moreover, the symptoms that often worsen at night make it difficult for you to sleep.
Don’t despair; you can still rest comfortably when you have a back pain.
Lumbago or often
called lower back pain is a very piercing pain at above the buttocks.
This condition is usually caused by pressure due to poor posture, menstruation, and various bad habits related to your daily activities.
Tips for sleeping well with lower back pain problem
In order to stay
rested when you have a back pain, you can do the following these things, such
1. Adjust the sleeping
For healthy people, sleeping in various positions will not be a problem. However, the story is different in people who feel pain in their waist, especially in the back.
One effective way to relieve this pain is by ensuring that the pressure applied at the back of the body is evenly distributed.
For that, you need to
maintain the natural curve of the spine when lying on the bed. Make sure that
your head, shoulders, hips, and buttocks are in a parallel position.
Usually, lying on your
back becomes the best sleeping position for those of you who experience back
Here are some sleeping positions that you can try during a back pain
- Position on your back
with a pillow to prop your knee.
- Position on your back
with reclined position.
- Position on your side with
a pillow between your knees.
- Position curled up
like a fetus.
Find the position that
is most comfortable for you. However, if you are accustomed to sleeping on your
stomach, you can put a thin pillow under your stomach and hips to keep your
spine in an equal position.
2. Choose the right
The pillow helps maintain the natural posture of the neck and helps support the spine. For that, you need to choose the right pillow and comfortable to sleep.
Do not use a pillow that is too high or hard because it can make the neck and waist feel more painful.
To make you are more comfortable sleeping on your back, you should use a thin pillow. Because, lifting your head too much can make your neck and back in tense.
However, if you are more comfortable sleeping on your side, use a thicker pillow.
Place a pillow under
the head and neck, not on the shoulder. In addition, you also need to replace
the pillow every 12 to 18 months.
3. Choose the right
mattress and replace it regularly
Although it seems trivial, mattresses play an important role to determine comfort during sleep.
Doctors will usually recommend orthopedic mattresses for people who experience back pain, especially if you have prolonged lower back pain.
You can also choose a mattress made with good quality foam. Try not to use a mattress that is too soft to make you sink too deep.
This can actually make the joints and spine not parallel and aggravate the pain.
4. Applying proper
Because back pain can interfere with sleep, you are not advised to stay up late. Instead, try to make a consistent sleep schedule every night.
For example, if you often have trouble in sleeping; then lie down earlier than usual.
That way, you have
extra time to sleep and still be able to get enough sleep without having to
stay up late.
Avoid these various habits
- Drink caffeine at
- Exercise in the hours
- Play a gadget while
waiting to fall asleep.
All you need to do is relax by reading a book, taking a warm bath, listening to music, or doing gentle stretches.
You can create a relaxed atmosphere by dimming the room lights without turning on the gadget.