Herniation, weakened vertebrae and muscular problems, such as a lower back strain, can all cause lumbar pain. For many people, improving daytime posture and doing gentle exercises under the guidance of a trained professional can improve the various conditions associated with lumbar pain. However, problems with all types of back and neck pain can get worse if you don't sleep in a conducive position overnight. Indeed, pain can get worse at night if you are tossing and turning in discomfort rather than allowing your body to relax into sleep. What can you do to mitigate the effects of lumbar pain in bed and how do you improve the health of your back at night?
Avoid hot water bottles against the skin. Hot water bottles are often thought of as a good remedy for lumbar pain. In some cases, heat can cause your back muscles to relax, but remember that lumbar pain may be caused by other problems and not related to muscular issues in the first place. Secondly, the temptation can be to increase the temperature too high which will damage your skin. A bed that is warm and not cold when you get in is sufficient.
Buy a posture-enhancing mattress. Beds should provide comfort as well as support. Yet, this does not mean that you ought to buy the firmest bed available because you think it will offer greater levels of support. Beds should contour to the shape of your body and react to your chosen posture when sleeping. A Sealy mattress, for example, can be purchased with so-called 'Posturepedic' qualities that offer different levels of support across separate zones.
Focus on your pillow position. If you lie down with your head on a pillow but no part of it supports your neck, then it can cause your muscles to tighten to the spine supported. The neck should be positioned in a natural way with the pillow beneath it, but not propping it up so your chin is forced toward your chest. By supporting your neck properly, your lower lumbar position should fall into place more naturally.
Take the weight off your hips. Some lumbar discomfort at night is caused by pressure from your own body weight pushing down on your hips and lower back. In order to alleviate this, it can be useful to place a small pillow between your legs, especially if you tend to sleep on your side.
Even with lumbar pain, there is hope for a better night's sleep that will help ease the burden of a hurting back.
