Five Tips That Help With Sleep Disturbances Caused By Lower Back Pain

Five Tips That Help With Sleep Disturbances Caused By Lower Back Pain

Most people with lower back pain will experience sleep disturbance. However, it is important to note that not all people with lower back pain will experience sleep disturbances. The most common type of sleep disturbance is difficulty falling asleep, which can be due to the discomfort of a painful back or the stress of having a painful back.

Are you stuck in a cycle of poor sleep and back pain? If so, you are not alone. In fact, studies show that up to 80 percent of people with chronic lower back pain also have trouble sleeping.

Here are five tips that can help:

  1. Exercise regularly. It’s no secret that exercise is good for you, but did you know that it can also help improve your sleep quality? Exercise helps reduce stress and anxiety, which can interfere with sleep if left unchecked. It also releases endorphins — the body’s natural feel-good chemicals — which help promote relaxation before bedtime.
  2. Consider medication if needed. There are several types of medications available for treating sleep problems, including over-the-counter (OTC) options like melatonin or prescription medications such as Ambien or Lunesta. Your doctor can help determine which is best for you based on your unique needs and medical history.
  3. Find ways to relax before bedtime. While you may think this means avoiding work or cleaning house until an hour before bedtime, don’t do it! Relaxing activities can include taking a warm bath with some lavender essential oil, reading something soothing (not an email message).
  4. Use a heating pad or hot water bottle for 20 minutes before bedtime to relax tense muscles and relieve pain.
  5. Get up and move around every hour or two. It may seem counterintuitive, but it actually helps your body rest and recover from any damage caused by the day’s activities. Plus, it helps prevent the buildup of lactic acid in your muscles.

Anna Daniels

Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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