Sleep Advice for Back Pain - Patients' Advice

What i have found works is a very warm relaxing shower or bath to looses up from a long day,take my meds and turn the lights out and do breathing exercises to relax my mind and body

From: donc – New York, USA

I have spondylolisthesis, grade 2-3 at L-4 & 5 plus severe spinal stenosis etc. Most likely caused from serious weight lifting for over 14 years, beginning at an older age. I am now 64. Having recently been diagnosed, this is my first experience with severe pain! I try not to use pain meds at night, but keep a bottle of 1/2 tabs nearby. I am able to sleep on my back for 2-3 hours at a time by using a small pillow beneath my L knee. That is the side that seems to hurt the most. The pain wakens me regularly every few hours. Sometimes I walk around the house or sit somewhere for a bit, then take meds to try to sleep again. Not fun.

From: Minkey - Florida, USA

I started putting a pillow under my knees, and what a difference. Then I thought about it, before the pillow I would stretch my left leg as much as I could before sleeping. By putting a pillow underneath my knees, it relaxes the nerve, and it doesn't stretch. You people probably knew this before anyway!

From: Thom - Florida, USA

I am a nurse and was reading a response by Dr. Hendricksen to a question about upper back pain. While in nursing school I developed the exact same pain from studying so much. It was especially severe while sleeping. It was excruciating and lasted for so many years that I was becoming despondent. I went to several doctors, including a chiropractor, and was diagnosed with, fibromyalgia, scoliosis, and degenerative discs. Nothing the doctors did helped, (and I had none of what they diagnosed me with except degenerating discs at L4, L5 & S1). I was desperate and started trying my own solutions. I finally came upon something that reduced my pain while sleeping, and thus during the day. I had tried a body pillow, but I realized that wrapping my arms around it made the pain worse, so I got foam rubber from a fabric store. It is about 9 inches high by 14 inches long. I put a pillow case on it and I now sleep on my side with one arm resting on the foam rubber (change it when turning over) and it almost totally relieves my pain. It took several months to sleep though grabbing it and moving it when I turn over, but now I don't even realize I am doing it. If I am in bed for much more than eight hours I still get some pain, but it is certainly bearable. It has been seven years since I was in nursing school and I still have pain if I sleep without the foam. Also, I have to sit in a chair that supports my upper back while at work to keep that pain at bay during the day. This remedy could help so many people. It was like a miracle to me.

From: Barb

My Bedtime Preparations/Rituals are stretching out on the Inversion table for about 15 mins and then stretch my Legs. Calves as well. I also have a hot cup of chamomile or other herbal soothing tea and a warm bath (usually). I tend to sleep on my right side. My sleep medication is Temazipam, which i find very helpful for a fair night's Sleep, provided i am not upset or very worried about something, because then it does not seem to work well at all. I have a Heated Throwbetween the sheets and the Comforter(s), which I set on the lowest Heat setting. This really eases the pain and I can go back to sleep fairly quickly, when the Pain wakes me up at about 3-4am. If I do not get enough Sleep,due to pain,which is quite a common Occurence,i might have a short Nap in the early Afternoon or,if my Body/Back allows it,stay in bed a little longer and try to have another Snooze.

From: Rosarian/Helen - Alberta, Canada

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Sleep Medications

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 driving

From: Taher Mansour

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.

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