Many people ask how to alleviate lower back pain? Pain in your lower back region has several reasons other than underlying diseases such as prolonged lying down and uncomfortable sleeping postures.
If you are suffering from lower back pain and it is affecting your night's sleep, you are in the right place. This post will help you explore how you can alleviate lower back pain by making minor adjustments in your life.
The statistics from the American Chiropractic Association survey claim that almost 31 million U.S citizens experience back pain at any given moment, and up to 80 percent of us will experience lower back pain during one stage or the other in our lives.
Why Your Lower Back Hurts
Lower back pain can range from acute pain to excruciating chronic conditions that can occur due to various causes. However, the scope, intensity, and effect of lower back pain can vary in each person. Some of the main reasons are:
- Strenuous workout, primarily associated with lifting iron
- Pulling or pushing weight increases the risk of straining or injuring your lower back
- An occupational hazard involving desk or driving jobs where you are prone to maintaining poor posture for an extended period of time.
- Mental stress
- And last but not least, poor sleeping posture.
- Old age is another common factor that puts you at higher risk of developing lower back pain.
- Strained ligaments or muscles
- Skeletal issues such as bulging or ruptured discs, arthritis, osteoporosis, sciatica, etc.
- sleeping disorders as people with a poor sleeping pattern are more likely to develop lower back pain
- bad pillow and/or mattress because poor support to your neck, head, and spine can contribute to lower back pain
According to a Korean study in 2014, 32 percent of the people suffering from chronic lower back pain experienced terrible sleep due to pain.
In our modern society, people continue to push their limits mentally and physically. This is one of the most common causes of aches and pains associated with the lower back. However, not all of us have time to consult with physiotherapists and orthopedic healthcare professionals.
Therefore, maintaining an adequate posture plays a vital role, especially if you work in a profession forcing a sedentary lifestyle. One of the most critical factors to ensure your wellbeing is getting a good night's sleep, and lower back pain can be debilitating in bed.
While there are several ways professional health experts can help you with, there are specific measures you can apply to alleviate lower back pain effectively. Remember that these are just remedies, and if you have any existing chronic conditions, you must continue your medication and consultation as per your doctor's advice.
3 Positions to Alleviate Lower Back Pain
One of the best ways for you to alleviate lower back pain is to correct your sleeping posture. Here is how you can do so without much effort.
Sleeping in Side Posture
If you prefer sleeping flat on your back, you must shift the position and shift over to a side posture. It would be best if you allowed your left or right shoulder along with the rest of your body to make contact with your mattress.
If there is a gap between your waist and mattress, you can use a small pillow for added support. That said, you must also resist the temptation to sleep on the same side all night as it can cause severe muscle imbalance and lead to scoliosis in a worst-case scenario.
Additionally, you must remember that sleeping in a side posture will not alleviate lower back pain alone. You will also need a pillow that supports the correct posture to keep your spine in the right position. Moreover, using a pillow will keep your spine, pelvis, and hips in a better alignment.
Sleeping in a Fetal Position on your Side
If you suffer from a herniated disc, you must try to sleep curled towards your side in a fetal posture. Simply lie down on your back and gently roll over to your side. You can tuck your knees towards your chest and gently curl the torso towards the knees
Once again, do not forget to switch sides to prevent muscular imbalances.
Sleeping in a Reclined Posture on Your Back
Sleeping on Your back in a slightly reclined position can be beneficial too. Therefore, you must consider investing in an adjustable bed for better alignment and support. That said, you can also alleviate lower back pain by using a pillow.
You can use the right pillow to place under your head, neck, and shoulders to give you an elevation to give you a slightly reclined position. Reclining position for sleep is suitable for your back; why? Because it creates your trunk and thighs that can reduce the pressure on your spinal cord.
Remember, whichever sleeping posture you wish to adapt or feel comfortable with, alignment is the key. You have to ensure to align your hips, shoulders, and ears while sleeping.
Kanuda: A Pillow to Alleviate Lower Back Pain
Kanuda is an innovation in the sleep tech domain. This orthopedic pillow can protect your cervical, maintain a decent sleeping posture, and make you sleep better. So, if you suffer from a stiff lower back, sciatica, and other lower back-related aches and pains, you must try Kanuda Orthopedic pillow.
How It Works
Using these orthopedic pillows will ensure that your posture does not change due to sinking material in the pillows. Think of it like a memory foam system that maintains the shape of your body while keeping an adequate level of cushion to maintain an optimal degree of comfort throughout your sleep.
This will also ensure that there is no burden to your neck and shoulders in any sleeping posture. Thanks to the design technology of this pillow that considers different shapes and positions of the neck line's acupressure areas. This will help you sleep well without any discomfort, and you will feel healthy and fresh every morning.
The design of this particular orthopedic pillow induces proper arrangement and/or alignment of your spine, ensuring a normal flow of cerebrospinal fluid (CSF). This fluid circulates between your brain and spinal cord so you can recover body energy rapidly and effectively.
Buy Kanuda Now!
If you are struggling to alleviate lower back pains, it is time to switch to Kanuda Orthopedic pillows. Not only are they going to help you with the condition, but they are also a good investment for a pillow that will last a lifetime.