In this section, patients share their tips and advice for getting restful sleep despite back pain. Be sure to submit your advice to be published on the site.
My doctor has prescribed me Zolpidem for my sleep problems due to chronic back pain. I was told to take two 5mg tablets before getting into bed however I have found that taking one tablet 15-30 minutes before bed and then one as I get into bed reduces next day drowsiness by a huge amount and also helps me to get to sleep in a 'normal' way and not just out of my face. Hope this can help.
From: Prof - UK
I do leg lifts to stretch the back muscles before I go to bed. This helps me with the buttock pain. I also use a tens unit some nights and alternate with ice other nights this will usually work for me. I sleep mainly however is the most comfortable as the pain does not let me sleep very long in any one position. On the nights that nothing seems to help, I use the drug Ambein and do not have any morning drugged feeling. I try not to take daytime naps but with some of the meds its hard not to but try never to sleep more than an hour.
From: BT - Tennessee, USA
I have found that when getting ready to got to bed, stretching my lower back is the most efficient. I do a stretch that I learned in yoga to spread the lower back muscles and lengthen the muscles along my spine.
While sleeping on your back is supposed to be the best position, I have never been able to do so. It aggravates my lower back and gives me the spins. I tend to sleep on my stomach, but I have modified it with a body pillow or two firm pillows. I more or less sleep at a 45 degree angle and keep one leg over the pillow to open up my hips. I place a smaller pillow under my head with the edge tucked up under my neck to keep my head aligned with me shoulders.
On days when I have been really active, like moving or any other type of strenuous labor, I know that I'm going to feel it the next day. (Most of the time I can feel it before I go to bed.) I only take a Tylenol PM to relieve the pain and make sure that I sleep through the night so that I can recover fully.
As mentioned before, I prop my leg on a regular pillow. If I'm relaxing by reading a book or watching TV, I'll use a leg pillow. When I was nursing, I placed a pillow that was small enough to fit under my waist when I was laying on my side to keep my lower back aligned. I also used this pillow after I had my laminectomy.
I've rarely had a hard time falling asleep using the methods that I provided above. So during the day, it is business as usual.
From: Janna Robbins – Colorado, USA
I have found that after taking far-infrared sauna sessions before I shower and go to bed my back muscles are very relaxed and it is easier to fall asleep. You know how nice your back feels after your Physical Therapist uses the heat packs on your back? That feeling doesn't last for hours, but you can get the feeling again in a far-infrared sauna. The ones with the low watt ceramic heaters are cool enough to breathe in, but warm enough so my back feels heated and relaxed.
From: Dee Dee – Michigan, USA
I have an electric heat pad with magnets in it. I find this my life line to sleep. I have nerve pain and joint pain. I also have chronic muscle spasms and the heat tends to help relieve enough muscle spasm to let me sleep 2 to 3 hours a night. I have found that light-weight blankets help as I am paralysed at the moment and my legs get tangled up in it then I get frustrated.
From: Lisa Dunham – England, UK
To help me sleep I stretch. Lay on back, raise knees then lift your buttocks 3 sets of 10. With knees raised lean them to the right for 15 seconds then left side same thing.
From: Anonymous
I am suffering from low back pain and a "bad" disc between the L2 and L3. I take Ultram around the clock. I sleep quite well on my side and back. When I do move from one position to the other it is very deliberate, I always try to move so I don't strain my back. Good neck support is a must.
From: Ellen – California, USA
When you have chronic pain like me you explore different opportunities. First do not take all your pain medication at one time. Try to space the medication. During the daytime try to use the Tens Unit. If you get sleepy during the daytime take advantage of that moment. A hot bath will let you sleep sometimes 4-5 hours a night. If you don't have the burning of nerve pain after you take your bath get a good book and read yourself to sleep.
From: Beulah – Texas, USA
The best thing i found helpful are,
1- massaging with hot olive oil.
2- using the air pressurised bed.
3- using the curved silicone medical pillow.
4- using the collar especially during travelling and drivingFrom: Taher Mansour
Submit your advice about success with strategies for better sleep.
Communicate with others about mattress, pillow, and sleep tips.
* Note: This page expresses the experiences and opinions of patients, not doctors. The Back-to-Back forum is provided because we think people often have very practical advice and insights to share that can benefit other patients who have similar back problems. This section has not been peer reviewed by our Medical Advisory Board, and is provided for your informational purposes only.
If you have questions about your specific condition or treatment approach, please go through this site to read peer-reviewed health information about spinal conditions, diagnosis and treatment options. The quickest way to locate information on the site is to use the “keyword search” located in the upper left hand corner of each page. Also, if you want to talk online with others who may be in a similar situation, please go to the Message Board.
