How to relieve pain in the lower back while you sleep

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 for your back pain. Some solutions simply allow you to relieve your back pain while you sleep. If the pain lasts more than 10 days, consult your doctor, chiropractor or massage therapist for professional help.

lower back

Your mattress

If your mattress is more than five years, may have bulges and gaps that cause pain in the lower back. In March 2006 a study published in “The Journal of Applied Ergonomics” reported that subjects who switched to a new mattress found almost immediate relief of back pain. If you can not afford to replace your mattress immediately, you 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 most.



Sleeping on your side

One of the best positions to sleep for adults is lying on its side on a firm mattress, according to the Mayo Clinic. Alternate sides each night to avoid more pain. If you sleep on your side, covers an arm and a leg on a pillow for the body or place a small pillow between your legs to prevent rotation of your lower body and twisting 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 on 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, sleeping on your back increases snoring and apneas because the tongue can fall down to cover the esophageal tube, so you should avoid this position.




Temperature treatment

You can use heat or cold on your sore back sleeping. The adhesive patches that use chemical heaters can be safer than a heating pad and tend to stay in place while you sleep. Choose wet on dry heat, so place a damp cloth over the stain. If the heat is not effective, apply a cold gel pack on the lower back. Wrap the gel pack in a scarf that you can tie around your waist.