Adequate sleep for health and normal well-being is almost the main condition. But what kind of normal sleep can we talk about if the lower back hurts? Well, if you are just tired, doing training or doing business, but if this pain is due to spine problems?
Causes of back pain
Lower back pain can occur due to various reasons, and sometimes only an experienced orthopedist or osteopath can understand its origins. There are two large groups. First – primary painsarising from skeletal or muscular disorders of the spinal column.
These include issues such as:
- osteochondrosis, dystrophic lesions of the cartilage and bones of the spine;
- spondylarthrosis – damage to the intervertebral joints.
All other manifestations are to secondary painwhen not the vertebrae are directly affected, but the tissues around the lumbar region:
- scoliotic deformities of the spine;
- infectious lesions in the vertebrae – tuberculosis, osteomyelitis;
- osteoporosis and softening of bones;
- inflammation of the joints in the spine – ankylosing spondylitis, arthritis;
- tumors in the paravertebral space;
- fractures, including compression ones, of the vertebrae;
- disorders of the spinal circulation;
- diseases of the small pelvis and intestines, then the pains are reflected.
Many other diseases can give one of the symptoms of back pain.
What should you sleep on?
If back pain has become a daily occurrence for you, start by changing your bed and mattress. First of all, get rid of featherbeds and cotton mattresses, they are uncomfortable and increase pain, not giving normal rest to the lower back.
The bed should be hard with a solid orthopedic base, and in case of problems with the bone base of the spine, put a thick wooden shield under the mattress in combination with special springs or blocks. The bed should not sag under your weight in the lumbar region, but it should take the curves of your body in the shape of the spine.
Another option for a mattress can be a water mattress without waves and with density regulation. During sleep on such a mattress, the pressure on the body is distributed evenly, so you can sleep on it all night in a constant position.
For correct and sound sleep choose the right posture. They recommend sleeping on your back with your legs slightly bent. Place a pillow under your head and neck, and place your shoulders and back on the mattress. Stretching the legs puts strain on the tendons of the thigh and buttocks, which can exacerbate lower back pain. Place a roller or small pillow. You will immediately feel lower back pain relief and relaxation.
Another useful sleeping position is the fetal position – lie on your left or right side, pull your hips towards your stomach, while your back arches. Put a small pillow between your legs, it will not allow you to turn your hips and load your lower back.
If you find it most comfortable to sleep on your stomach, place a small pillow or cushion under your groin and pelvis to prevent your lower back from leaning forward or arching too much. This will relieve pain and tension in the ligaments.
Sometimes it helps to tightly pull the lumbar region with a towel with the formation of a knot in front before going to bed to keep the muscles and ligaments immobile and reduce pain.
How to get out of bed with pain?
Sleeping right is half the battle. Waking up in the morning, you should properly get out of bed without provoking an attack of pain. Before getting up, stretch your legs and arms: do some flexion and extension exercises. Roll gently onto your stomach if you slept on your back and lower one leg to the floor, resting it on your knee. Now shift your body weight onto that leg and your arms. Get up smoothly, without making sudden movements, due to the strength of your arms and emphasis on your legs.
You can get up in another way – roll over on your side and bend your knees, lift your body on your hands, leaning on the edge of the bed, while lowering your legs from the bed to the floor. Keep your lower back and back straight.
Important: do not get out of bed with a jerk – this can cause sharp pain.
Parallel to proper sleep a course of treatment by a rheumatologist or osteopath, medication, massage and other methods of pain relief are needed.