How To Sleep With Lower Back Pain - Sleep Better TONIGHT!
ฝัง
- เผยแพร่เมื่อ 3 ต.ค. 2024
- 6 Highly effective tips to help you sleep better with lower back pain! These tips, stretches, and position hacks will help you fall asleep faster, sleep through the night, and wake up pain-free. Lower back pain is miserable - don’t let it keep you from a good night’s sleep any longer!
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➡️ LINK TO JARED’S HEATING PAD: urlgeni.us/amz...
🔗 LINK TO JARED'S FAVORITE PILLOW: urlgeni.us/ama...
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If you suffer from back pain, you know how hard it can be to get a good night's sleep. Fortunately, there are several things you can do to alleviate your pain and improve your sleep quality!
That’s exactly what I wanted to share with you in this video!
These are 6 tips to help you fall asleep faster, get more restful sleep with fewer interruptions, and wake up feeling better.
➡️ Tip #1: GET A GOOD MATTRESS
One of the most critical factors in getting a good night's sleep with a sore back is having a comfortable and supportive mattress. If your mattress is old or sagging, it can exacerbate your pain and cause further discomfort.
It is recommended to replace your mattress every 6-10 years. If it’s been longer than that since you last replaced your mattress then that’s typically the first thing I recommend.
➡️ Tip #2: HEAT IT UP
Heat is an effective way to alleviate back pain and help you get a better night's sleep. A heating pad is my favorite thing to use, but a warm bath or hot tub can also be effective.
➡️ Tip #3: STRETCH IT OUT
Performing some light stretching before falling asleep can loosen up tight muscles and promote relaxation in your lower back. My preferred stretches include a “lumbar rotation stretch” and a “child’s pose stretch” (both demonstrated in this video).
THE BEST SLEEP POSITIONS FOR LOWER BACK PAIN
➡️ Tip #4: STOMACH SLEEPERS
I recommend you avoid it, but if you insist it’s a good idea to put a pillow under your pelvis and under your shins for better spine alignment.
➡️ Tip #5: SIDE SLEEPERS
A pillow between your knees and potentially under your side are great ways to support your back better and keep you in better alignment.
➡️ Tip #6: BACK SLEEPERS
Two pillows below your knees will decrease pull from your hip flexors and put less strain on the lower back.
SLEEPING WITH LOWER BACK PAIN
INTRO
MATTRESS
HEATING PAD
ROTATION STRETCH
CHILDS POSE STRETCH
STOMACH SLEEPERS
SIDE SLEEPERS
BACK SLEEPERS
DON’T MISS THIS
💬 Did you try the tips explained in this video? What did you think? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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➡️ OTHER GREAT VIDEOS YOU MIGHT ENJOY:
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✅ HOW TO SLEEP WITH NECK PAIN: • BEST Sleeping Position...
✅ MORNING STRETCHING ROUTINE FOR YOUR SLEEP STYLE: • STOP Morning Aches and...
✅ SLEEP WITH LOW BACK PAIN AND SCIATICA: • How To Sleep With Low ...
✅ BEST EXERCISES TO STRENGTHEN YOUR LOWER BACK: • Strengthen Your Lower ...
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Which tip are you most excited to try out? OR - which one did you try and had the greatest impact? Leave me a COMMENT below (I love to hear from you!) and be sure to follow up with some of my favorite lower back stretches (th-cam.com/video/21XAIrb2jBU/w-d-xo.html) and core strengthening exercises (th-cam.com/video/ZkPIuHh0eRY/w-d-xo.html). Hope you feel better!
My lower back at the lower left side have been sore almost 5 weeks now
Please make the video on badminton exercises please 🥺
Thank you so much !
What about people who sleep on their back, but use a leg wedge to elevate their legs because of lymphedema?
Omg thank you my daughter is a side sleeper and her lower back has been hurting at night and been keeping me up all night and this helps her so much thank you.
Best tips: use a heating pad (it works), get a good mattress (definitely), maintain a neutral spine position in bed (good idea), do some light stretching before bed (yep). Three months of pain and I'm only now trying all of these. The screams are now starting to fade into low moans. I'm aiming for mild whimpers and maybe a few oooohh yea baaaaaby.
Just bought a new mattress two weeks ago. My old mattress was about 15 years old. I sleep on my stomach & was worried you'd just tell us to learn a new position but I've tried. I was so glad to hear you just give a better way to sleep on the stomach. Thank you! I'll try it tonight!
You are welcome! I hope it helps!
I tried out some of these exercises, instant relief! I can definitely feel the difference. Thank you!!
Awesome news! You are so welcome!
oh my god, the pillow placements for side sleeper gave me such a relief instantly!! this is amazing
I'm so glad!
Thanks for the pillow placement tips. I have been waking up constantly through the night for the last couple weeks with back pain. I switch from my back to my side and it relieves it a bit until I wake up again with pain and have to either switch to my other side or back to my back. I already do nightly stretches and I got a new mattress less than 2 years ago so hopefully the pillows positioning works. I am desperate at this point, the lack of sleep is destroying me 😅😅
Thank you so much for this video, I just had a great night of sleep with no pain at all, have been suffering for weeks using my pillow the wrong way. God bless you.
Watching this video at 1:30AM due to backache. Those 2 stretch works but the pillow thing i have to practice.
Same😂
Thanks for your tip, very helpful!
I got rid of my mattress and bought a tatami mat with a Japanese futon to place on top. Also replaced my regular pillow with the lowest pillow I could find. As a result, 90% of my back issues are gone. This setup took some getting used to, but was so worth it.
Thanks for sharing!
I just tried this. Oh my God. It work like wonders for side sleepers... I'm more relaxed now. I'll comment under this how I feel in the morning
Wonderful news!
Thank you! I love your videos! I am sure it will help with me to sleep .I do some exercises when I sit little to long and I fell pain. I do sleep with all kind of pillows ,love it! Best wishes ,Ana 🇭🇷🇨🇦
You're so welcome!
Oh many thanks! I was looking long time for such advance.
You are welcome!
Such an amazing doctor I'm only 18 and suffering from bulging disc and sciatica nerve pain but your vedios help me so much to ease my pain it started to cure but because of my foolishness it again come back 😅 but I'm again trying as you said in vedios and I know it will reduce 😊
Best of luck and thanks for commenting!
18, that sucks. It might never go away completely, and even if it does, flare ups can still come back at the worst times, so plan your life/career aspirations accordingly (no manual jobs or trades, only well-paying white collar desk jobs where you can afford things like physical therapy sessions, herman miller aeron chairs, standing desk, firm mattress.) Back pain can rob you of your life, but at least you're suffering from it now and not later in life in the middle of a trades apprenticeship or while trying to support a family. Just start factoring in this potentially-chronic back pain while planning your future going forward. Hope you get better.
I've tried your tip no. 5
And it was the best advice i could get
My back pain was gone in just 2 days
I don't know how to say thanks to you
But thank you so much for making a video like this
Love from Mumbai, India ❤😊
I am so happy to hear this and you are very welcome!
Thanks! I go to sleep in pain and wake up in pain . Look forward to trying the tummy sleeping pillows ! 😊
You’re welcome 😊
Thank this gave me a lot of relief but it still hurts
Instant relief. Thank you!
Amazing information and encouragement to improve as always!
Glad you think so!
Tiny waist big butt guy here trying to tone and bulk however it’s such a painfully challenge with the lumbar pain
This was so helpful. I will do this tonight and come back with an update.
Lmk the update, ps I’m a side sleeper, so I currently have a pillow under the left side of my stomach 😂. Hopefully it helps!
I need this! Thanks for sharing!
Lord knows I need this 😩
Oh I know! So many people do! Hope it helps, Lisa Marie, and thanks so much for commenting!
Ystday night I tried lumbar rotation stretch,I slept without pain sir.thankyou once again.
Great news! You are welcome!
For many years now i always have a problem sleeping because either i wake up to back or neck pain or i cant sleep in the evening because of the pain. I always thought that it's the pillows im using that causes the problem but now i know that in fact ive been using the wrong sleeping position! Thank you so much for enlightening me, @toneandtighten!
I've had bad lower back pain for around 2 yrs I'm 47 and it's getting worse every single night I wake around 4 am and have to sit up right with a pillow behind me which eases it I can feel tension on my lower back through the day I've been to NHS doctor who's referred me to physio that was a year ago as they're back logged so I went to see a private physio he said it'll cost me £370 for 3 sessions as I'm in the lower class my slave job is not enough so I've to suffer I've tried all types of streches nothing works it's affecting my life and seems to be getting worst it's disgusting that a human being like many others are in pain and have just to suffer
Physio is just a bunch of stretches that you can do at home! Don’t waste your money!! My advice to you is look into acupuncture.
Try lower back stretches
I love your video about best sleeping position and pillow. you help me out so much. would you consider make video about what kind of chair is best, please.
Okay Shoes ! Thanks for the vid. I’ll try these
Thankyou very much sir.Already your piriformis exercise helps me a lot.
Glad to hear that!
Thank you so much for sharing your knowledge.
My pleasure, Chandrika Piyathilake! I hope these things help you, and thanks for watching and commenting!
The problem of using pillow are that
1. Even in the same position, pillow moves which removes its support
2. You have to almost wake up to RESET pillow position for different sleep positions
during the entire overnight sleep
I have upper and lower back pain do to my mattress it give my back tension so bad thank u for this
Thank you! Your video helped me a lot 🙏🏼🙏🏼
You're welcome!
The pillows help.❤
Hey Jared! Won’t it be a bad posture 🫨to take pillow under the stomach for those who already have an inbuilt pillow? I mean a big belly?🙃
How do I like this video more than once
Thank you! Very useful
You're welcome!
A trusted source tells me, cutting a hole in the mattress works wonders.
i am very thankful for u
thanks, the exercise reduce the pain a little
You are very welcome!
So you’re saying I should get some more pillows? 😁
Surly am improving 😊
Thank you!!!❤️👍
You're very welcome, C R! I hope they help you! Thanks for commenting.
How do you feel about using an adjustable bed for neck and lower back pain?
What about foam toppers? Is it better to use them or not for lower back pain? And what about firm vs soft mattresses?
This is good, but people don’t sleep on a PT table. I think discussing mattresses and showing how they can make a difference would be helpful
Hi Jared can u make a video on how to build arm strength.. I am doing yoga for about 2 years but still can't do wheel pose😢
do you any have tips for TMJ and cervicogenic dizziness? or do zoom calls? Ive been having complicated problems since a bad covid infection 3 years ago, even got me neurological symptoms bc cranial nerves are entrapped… prob atlas misalignment too…
Please make the video on badminton exercises
Every single position leaves me waking up in pain. I got a new matress and I'm in agony. It's completely debilitating every morning.
Great video
Glad you enjoyed it!
I just started feeling this pain in my lower back that wakes me up at night. It is on my left side. Once I put a heating pad on it dissipates. What should I do?😢
What about for those who sleep in all positions
I’m a side sleeper. I can do face up. Face down is impossible and weird 😂
what about when you are an athletic sleeper? i move a lot in my sleep lol
How do you manage the pillows for side sleeping if you swap sides during your sleep and lose pillow position?
nice tips doctor ! 👌👌
So nice of you!
What if I'm getting spasms . Hurts to even move my legs or sneeze
Have a Good Friday! ha
I’m in pain every night ! . I’ve tired all those exercises & all they do is irritate my back & make it worse
What did humans did before they got pillows?
Die at 30
They walked on all fours..
sedentary lifestyle caused us to devolve and now we need to babysit our spine.
Do*
veryn! nice informatio
Thank you!
Back pain hurts bro I was laying crooked and when you get up there’s like you can’t move torture🔥🚬🔥🚬🔥🔥🚬🔥🚬🔥🚬🔥🚬
Notice how he's not using a mattress.
Just learning this at 40, lol.
My pain is whenever I slept face down or on my stomach.
Yes, that position is the worst for back pain!
When i sleep in this position i wake up in another position with back pain, how can one maintain position in sleep
As a child through my twenties, I loved sleeping on my stomach. Then in my 30s I discovered that sleeping this way killed my lower back and neck. Really bummed.
It really does!
i think the title is incorrect
Still haveing backpain again and again can,t sleep well at night
Can you adopt me please. I have all the body pain and hunch back in the world and you will enjoy working on me. I am tired of the pain
I’m scared to sleep on my side now because I got scared one day I woke up my left testicle was hurting
Omg those stretches HURT
I think I ruined my back at 19
Bro just give me the steps , now yoi gave me ass pain
I need a permanent solution with in 20 days plzzzzzz....can u help me sir
It’s 4am and first day of school is later today and I have back pain this is terrible
I hope you feel better soon and have a great first day!
No way #2 is a relaxing deal!!! But I will try😂
Ask google, what to do if i can't move with back pain?
Google answers: Exercise.
Is the equivilant of saying, i do not have a pen or pencil so how do i write? answer from google, use a pen or pencil.
2:17
I'd rather just cuddle with you instead of a bunch of pillows. LOL sorry couldn't resist!
So sweet COMENT!
same 😗
Gold digger
GAYYYYYYYYYYYY
Don't be gay. Get out and play.
My mattress is over 30yrs old 🙈
This is kinda silly because you move when you sleep
My matress is 20 years old 🙄🙄
Definitely think about getting another soon if you can!
Talk too fast.
1
I am first
No u wasn't😂
Congratulations!
Useless information
i feel like i just need my limbs pulled in all directions or get smacked in the lower back so it will pop