Most people suffer from back pain at some point in their lives. The pain medication may help some, but there are other options for pain relief that can provide a long term solution to your back pain. Some simple solutions let you relieve your back pain while sleeping. If the pain lasts more than 10 days, consult your doctor, chiropractor or massage therapist for professional help.
If your mattress is more than five years, you may have bulges and gaps that cause pain in the lower back. If you can not afford to replace your mattress immediately need a short term solution. Insert a piece of plywood between the mattress and box springs as you get the money to replace the mattress. You can also buy an air chamber which is placed under the mattress and allows you to apply a support where you need it.
Sleeping on your side
One of the best sleeping positions for adults is lying on its side on a firm mattress, according to the Mayo Clinic. Alternating sides each night to avoid more pain. If you sleep on your side, covers an arm and a leg on a body pillow or a small pillow placed between the legs to prevent rotation of your lower body and twist the spine. Use an ergonomic pillow for side sleeping position your head and neck so that your back has a natural curve.
Sleeping on your back
If you sleep on your back, place a pillow under your knees and a pillow in the small of your back to fit in a neutral position. If the pillow does not stay in the curve of your back, wrap a long scarf and tie it around your waist. An ergonomic pillow works well for positioning the head and neck when sleeping on your back. If you have sleep apnea , however, sleep on your back increases snoring and apneas because the tongue can fall down to cover the esophageal tube, so you should avoid this position.
You can apply heat or cold sore to sleep on your back. The adhesive pads that use chemical heating can be safer than a heating pad and tend to stay in place while you sleep. Choose wet on dry heat, so put a damp cloth on the stain. If the heat is not effective, apply a cold gel pack in the lower back. Wrap the gel pack in a scarf that you can tie around your waist.