Experts agree that a damaged disc can cause pain, numbness, and weakness in part of your body.When one of the discs that cushion your spine becomes damaged, it can cause it to bulge or bust open.It might be hard for you to sleep because of the pain from the disc.Research shows that a comfortable position can help reduce pain.Your doctor can recommend pain medication to help manage your symptoms so you can get the rest you need.
Step 1: To relieve pain, sleep on your side.
Sleeping on your side may be the best option if you have a disc problem.Try sleeping in a fetal position with a body pillow to support your weight.Some of the pain associated with a herniated disc can be alleviated by this.If you sleep on your side, try putting a pillow between your knees.
Step 2: If it is more comfortable, sleep on your back with a pillow under your knees.
Sleeping on your back with your knees bent is a good position if you have a back injury.This position will allow the most amount of healing to take place while you sleep.Place a pillow under their knees.It is possible to place a pillow under your lower back to reduce the amount of pressure on your spine.
Step 3: If you have a disc problem, don't sleep on your stomach.
Even if you have a healthy back, sleeping on your stomach is the worst position.Stomach sleeping flattens the curve of your spine and puts additional strain on your back muscles.
Step 4: Try a variety of sleeping positions.
It is not the same as a rupturing, or herniated, disc.A sleeping position that works for one person may not be the best for another.Pick a position that leaves you with the least pain.Try sleeping in a different position.Try to get back to the sleeping position you were in when you woke up.
Step 5: To support your spine, sleep on a firm mattress.
If you are dealing with injuries or pain, you need support for your back.To reduce pain, use a medium-firm or firm mattress.If your mattress is too soft, put a 2 inch plywood board under it.
Step 6: The bed can be adjusted to alleviate pressure on the spine.
Lying down is a painful experience for many people.If you find lying flat too painful, you should consider sleeping in an adjusted bed.It is possible to adjust it to prop you up and relieve pressure on your spine.If you can't adjust to the bed, try sleeping in it for at least a few hours each night.As you become more comfortable with the bed, you should increase the amount of time you spend in it.
Step 7: Try sleeping in a chair.
If you have a back injury, a chair that reclines can be a good place to sleep.Some of the pressure on your lower spine can be alleviated by a reclining chair.If you find other sleeping positions uncomfortable, try a chair that reclines.If you still want to sleep in the same room with your spouse or partner, try moving a reclining chair into the bedroom.
Step 8: It's a good idea to place a pillow between your knees.
If you sleep on your side, use a pillow between your knees.It can relieve some pressure from your spine.A small pillow made of memory foam will shape itself to the shape of your body.
Step 9: You should only go to bed when you are sleepy.
If you suffer from a rupturing disc, you may experience more pain at night.Falling asleep can be difficult if you go to bed when you're not tired.Try not to go to bed when you are tired.
Step 10: Don't use electronics before bed.
The light emitted by phones, computers, and other devices can make you think it's still nighttime.It can be hard to fall asleep at night.Keep your electronics out of your bedroom.
Step 11: It's a good idea to keep your bedroom dark.
It is easier to sleep if the bedroom is dark and the temperature is cool.Use curtains to block the light from entering your bedroom.The temperature should be cool, yet comfortable.
Step 12: Nicotine, alcohol, and caffeine can be harmful.
Smoking, consuming alcohol, and having beverages with alcohol can affect your sleep.If you are struggling to sleep, use relaxation techniques in the evening.
Step 13: Make sure you are getting enough magnesium.
Magnesium helps regulate your sleep.You might find it hard to sleep if you have a magnesium deficiency.Eating lots of magnesium-rich foods include leafy green vegetables, nuts, whole grains, yogurt and milk.
Step 14: Get some exercise.
It is possible to improve your sleep at night by being physically active during the day.If you have a sedentary job, you should get up throughout the day and walk around the building.Try to fit in at least 30 minutes of physical activity every day.
Step 15: Use relaxation techniques.
There are relaxation techniques that can help relieve pain and promote a good night's sleep.To practice a relaxation technique, try to set aside at least 15 minutes per day.It may be helpful to do a relaxation technique before you go to bed.You can take a warm bath or shower, listen to soothing music, or have a cup of herbal tea to relax before bed.
Step 16: It's a good idea to apply ice.
Ice can help to reduce pain and inflammation.Before you go to bed, apply a towel-wrapped ice pack to the area.Leaving the ice pack in place for too long may cause tissue damage, so make sure to remove it before you go to sleep.
Step 17: Anti-Inflammatory pain medication can be taken over the counter.
NSAIDs can help to reduce pain and inflammation in your back.Taking an NSAID about an hour before bed will help reduce the pain in your back and make it easier to fall asleep.Ask your doctor for a recommendation if you follow the manufacturer's instructions.If the over the counter version isn't helping, your doctor can prescribe a stronger NSAID.
Step 18: Ask your doctor if you have a prescription.
If you are still having a hard time sleeping, then you might want to ask your doctor about a prescription muscle relaxant.It is possible to get a good night's sleep with a muscle relaxant.