6 sleep habits for lower back pain

Experiencing back pain can make getting a good night's sleep a challenge. We share six sleep habits for lower back pain and explore how complementary therapies could help

Our lower backs support the majority of our body’s weight and the five bones located in this part of the back (known as the lumbar spine) are crucial for providing stability and balance. The muscles, ligaments and flexible vertebrae in our lower backs work together to help move our bodies in all directions – allowing us to run, sit, walk, lift and more. So, understandably, if you’re suffering from lower back pain, it’s not only pretty limiting, but can also impact daily life – making even sleeping a challenge. 

Back pain is very common, with around eight in 10 people experiencing it at some point in their life. It can range in severity, from a mild ache to debilitating pain, and whilst it’s one of the most common reasons for visiting a doctor, the majority of cases go away on their own within a few weeks. Back pain can, however, be chronic, lasting three months or more. 

Understanding the links between how we sleep and back health can not only help us prevent back pain but also find the best postures to support recovery. We know how important good quality sleep is for our overall wellbeing, but it could also affect our response to pain. A study published in the Journal of the International Association for the Study of Pain, which examined over 10,000 participants, found that problems sleeping correlated with reduced pain tolerance. 

Bethany Lawrence, orthopaedic expert for Panda London says, “As an orthopaedic expert and osteopath, I have seen countless patients struggle with this problem. While medical interventions are often necessary, adopting certain sleep habits can provide considerable relief and improve overall sleep quality.”

So, what are the best sleep habits to increase the chances of getting a good night’s rest when we’re suffering from acute or chronic lower back pain, and what else could help?

1. Find the right mattress and pillows

A typical mattress should last between six to eight years before you should consider replacing it. The right mattress will ensure your back is supported even when sleeping. This will depend on a few factors, such as weight, body shape, your preferred sleeping position and personal preferences, but those that tend to provide the most support for back pain have a medium firmness, Bethany notes.

Pillows also play a vital role in supporting spinal health. “Ensure your pillow supports your neck without lifting your head too high, maintaining spinal alignment,” says Bethany.

2. Find the most ergonomic sleeping position 

The alignment of our spine is not only important when standing and sitting, but also when lying down. Bethany shares the best sleeping positions to relieve pressure on the spine:

“The ideal position is lying on your back with a pillow under your knees. This posture helps maintain the natural curve of your spine and reduces pressure on the lower back. Alternatively, sleeping on your side with a pillow between your knees can also be beneficial. This position keeps your spine aligned and prevents twisting, which can exacerbate pain.”

3. Create a healthy sleep routine 

Sleep hygiene refers to creating a sleep-wake routine and environment that fosters restorative sleep. If we have a poor routine or experience disturbed sleep, this could impact our pain levels the next day. By taking steps to improve the quality of your sleep, you’ll not only wake feeling more refreshed but will likely be better able to cope with lower back pain. 

4. Try to do regular physical exercise 

Exercising can feel challenging if you’re suffering from back pain. While it is important to have periods of rest, it’s crucial to keep moving. “Engaging in regular physical activity strengthens the muscles supporting your spine and improves overall body mechanics,” says Bethany. “Low-impact exercises such as swimming, walking, and cycling are particularly beneficial for individuals with lower back pain.” Targeting the muscles around your lower back (abdomen, pelvis and hips) helps strengthen your core which can ease back pain and prevent it from returning. 

5. Try some yoga 

The gentle nature of yoga and yoga therapy makes it an ideal form of movement to help support and recover from lower back pain. Yoga is a type of complementary therapy, meaning it’s designed to be used alongside other interventions (such as medication). Whilst it may not cure back pain, it will go a long way to relieve symptoms. You should consult a healthcare professional before trying yoga, to ensure that it’s safe for you. Working alongside a yoga teacher or with a yoga therapist can also help ensure that you’re doing the movements and breathing correctly. 

Yoga is not only a safe and effective way to stretch and strengthen your body, but also promotes relaxation and helps reduce stress - making it ideal to practice before bed to support a good night’s sleep. 

Bethany also notes that simple stretches like the child's pose, pelvic tilts, and knee-to-chest stretches can also be highly effective. These help to ease lower-back tension by relaxing the muscles.

6. Manage stress

Stress is one of the biggest causes of insomnia and disturbed sleep. Bethany also notes that stress and tension can actually contribute to back pain. Before bed, try to wind down with some stress-reduction techniques such as guided meditation, journaling, deep breathing or mindfulness. “These practices promote a state of calm, making it easier to fall and stay asleep.”

Holistic therapies to help manage back pain 

As mentioned above, yoga can not only support the body physically but can also help promote relaxation and reduce stress, aiding sleep. Whether you find that yoga just isn’t for you, or you want to give other options a try, there are numerous complementary therapies that can support you if you’re suffering from lower back pain. Here are just a few:

Osteopathy 

Osteopathy helps manage musculoskeletal conditions using manipulation techniques. NICE recommends manual therapies as an effective treatment for lower back pain alongside other interventions and there is some evidence that osteopathy can help relieve back, neck and shoulder pain. An osteopath will most likely use the soft-tissue technique to help treat lower back pain which involves rhythmic stretching and deep pressure to move excess fluids. 

Massage 

Massage therapy has a number of benefits. It can be used to reduce stress and improve relaxation, supporting better sleep, as well as helping manage physical symptoms of lower back pain. Its multi-use approach means there are numerous techniques, so you may need to do some research and consult a professional to work out what might be best for you. Below are some of the most common types of massage used to support back pain:

• Deep tissue massage. If you experience a lot of pain (particularly long-term), deep tissue massage could be suitable for you. As the name suggests, this type of massage takes traditional massage techniques much deeper, so you can expect to feel more pressure. 
• Hot stone massage. The pressure combined with the heat of hot stones helps to relax the muscles in the body and increase their flexibility. This type of massage can therefore be effective for people experiencing lower back pain and tension. 
• Remedial massage. This type of massage (also called medical massage) aims to improve mobility and assess injury or pain. It will usually be recommended to have several sessions, and you’ll often be given exercises to do between each. 
• Swedish massage. Swedish massage is a full-body treatment involving the manipulation of muscles to promote relaxation. Whilst this type of massage doesn’t directly target pain, its knock-on effects can aid better sleep and pain management.

“Massage therapy can enhance circulation, release endorphins, and encourage a sense of calm, making it easier to unwind and fall asleep at night.” says holistic therapist Joanne Lee in her article, ‘Natural sleep strategies for better rest’

Reiki

Reiki is an energy healing system which believes that blockages in our energy show up as stress or poor health. Reiki helps promote relaxation to stimulate the body’s natural healing processes. When used alongside medical treatment, Reiki can help manage the symptoms of pain. Yoga and Reiki teacher, Sarah Wheeler, recommends having a Reiki treatment in the late afternoon or evening to aid in better sleep, which can in turn combat pain. 

Getting a good night’s sleep is not only crucial for our energy levels, but goes a long way to aiding in our recovery from lower back pain. Remember, if your pain is unmanageable or ongoing, seek advice from your GP. If you’re interested in learning more about how complementary therapies could help manage symptoms, visit Therapy Directory.

Bethany Lawrence is an orthopaedic expert for Panda London.