As you lie in bed, wide awake and uncomfortable, you can’t help but wonder why your lower back pain is making it impossible for you to get a good night’s sleep. Sleeping with lower back pain is no easy feat – it requires planning and preparation to ensure that you’re able to get the rest you need to recover and feel refreshed.

So, where do you start? The first step is to recognize the power of your brain. Pain is your body’s way of telling you that something isn’t right, and it’s important to listen to those signals. However, rather than focusing on the pain itself, focus on what your body is telling you. Use the pain as a guide to help direct you to a reasonable recovery.

The second step is to understand the relationship between pain and tension. When you’re in pain, it’s natural to hold tension in your body to avoid aggravating the injury. However, this can actually make the pain worse. Tight, tense, and sore muscles need to be relaxed to release the tension held within them. If you’re not able to relax, you’ll risk further stressing your neuromuscular system, which can lead to chronic pain.

Next, be warm – not hot or cold. Temperature can have a significant impact on pain levels. When your body is cold, it shivers to gain warmth, which can bring tension to the muscles. Sleeping too hot can make you uncomfortable and prevent sufficient REM sleep. Aim for a comfortable, warm temperature that allows you to relax without adding unnecessary stress to your body.

It’s also important to avoid procrastination. If you’re working hard on a task, plan to take breaks and allow yourself time to rest and recharge. Back pain is often the result of overworked muscles, so giving yourself breaks can help you avoid chronic pain and recover more quickly.

Finally, create a balance in your body. Your lower back is just one part of your body, and treating it as a complete unit can help take some of the stress off of it. When you’re resting, allow your body to relax and rejuvenate itself all the way through your extremities. This doesn’t mean you need to engage in intense workout procedures – simply incorporating a few stretches or yoga poses can go a long way in helping you feel better.

In addition to these tips, there are many other techniques you can try to help alleviate back pain and sleep better. Some people find that sleeping with a pillow between their knees can help align the spine and provide relief, while others swear by a heating pad or ice pack. You may also find that changing your sleep position can make a big difference – try sleeping on your side with a pillow between your legs, or on your stomach with a pillow under your hips.

Ultimately, the key to sleeping with lower back pain is to experiment and find what works for you. Don’t be afraid to try different techniques, adjust them to your physical needs and lifestyle, and incorporate any information given to you by your chiropractic doctor. With a little trial and error, you’ll be on your way to a good night’s sleep – and a pain-free back.