It is very important to get adequate sleep when trying to manage and heal your back pain. A day of pain from back pain can wear you out mentally and physically. A good night’s sleep can help you restore the energy required to battle the monster called back pain.
These are suggestions to help you sleep pain-free. The key is to try the different positions and see which ones work for you.
A. Sleeping on your back with a leg wedge in place. Brad, at times, will go to sleep with an ice pack inserted underneath his back with his legs up on the wedge. He will wake up a few hours later with the ice pack is no longer cold, and he will take the cushion out and turn and sleep on his side.
B. Sleeping with lumbar support. We suggest first taking a rolled sheet and pinning it around your waist.
The rolled sheet will provide some support for the arch of your back while sleeping on your back and on your side.
If you find it comfortable you may want to purchase a night roll lumbar support by McKenzie.
If you are a thinner person with minimal body curves you may not need much support. If you are larger with more cushion on your buttock, you may need a larger support.
C. Sleeping on your back with one, two, or three pillows underneath your legs.
D. Sleeping on your side with a pillow between your legs. You will have less rotational stress on your spine with a pillow in place. Eventually, you may want to purchase a knee pillow.
A pillow between the knees may be more comfortable when sleeping on your side.
(Knee Pillow)
E. Some of our patients are forced to sleep in a recliner. If so, place a lumbar support or throw pillow behind your back and recline the back of the chair as far as possible while still maintaining comfort levels.
F. 90/90 on a chair or stool.
G. Mattress is sagging - put on the floor or put plywood between mattress and box spring.
H. Sleep on the floor with a mattress topper.
Check out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program
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