Do you have a herniated disc and struggle to sleep comfortably? You’re not alone! Many people suffer from back pain, discomfort, or even sleepless nights due to their herniated discs. The good news is that there are many steps you can take in order to improve your situation. From making lifestyle changes like proper nutrition and exercise, utilizing specific sleeping positions for herniated discs, centralizing exercises designed specifically for this condition as well as chiropractic adjustments – all of these may help ease the pain associated with a herniated disc while also helping it heal faster. We will discuss how best to tackle the challenge of how to sleep with a herniated disc so that you can get some much needed rest!
Table of Contents:
- Sleep Positions to Help a Herniated Disc
- Lifestyle Changes to Help Heal a Herniated Disc
- Centralizing Exercises to Decrease Pain of a Herniated Disc
- Benefits of Chiropractic for Herniated Discs
- FAQs in Relation to How to Sleep With a Herniated Disc
- Conclusion to How to Sleep With a Herniated Disc
Sleep Positions to Help Relieve Pain
Sleep quality is an important part of healing and managing the neck or lower back pain associated with a disc herniation. When you fall asleep, it’s important to have sleep position suggestions to try that reduce pressure on the spine and help alleviate discomfort and that support the spine’s natural curvature. You may be wondering how to sleep with a herniated disc?
Back sleepers, this is one of the best position recommended to relieve back pain. Sleep with 1 pillow underneath your knees, you may want to even try 2 to take pressure off of spinal discs. This helps keep the lower back in its natural curve, reducing strain on the discs in your spine. It also takes pressure off of other areas such as hips, shoulders, neck, and head which can all be affected by a herniated disc.
Side sleepers, this is another option and put a pillow between your legs. This will help maintain proper alignment while you sleep and reduce stress on the spine caused by twisting or turning during movement throughout the night. It also keeps one hip from becoming higher than another which can cause further misalignment of the spine over time if not corrected properly while sleeping.
Your should also avoid stomach sleeping! However, finding comfortable positions while sleeping is key when dealing with acute or chronic pain due to conditions such as herniated discs. Take time before bed each evening to adjust accordingly until you find something that works best for you.
Finding the right sleep position can be beneficial for a herniated disc, as it helps to reduce pressure on the spine and support healing. Now let’s look at lifestyle changes that can help back pain due to a herniated disc.
Lifestyle Changes to Help Heal a Herniated Disc
Making lifestyle changes can be an important part of healing a herniated disc. To start, it’s important to avoid activities that involve heavy lifting or twisting of the spine, as these can worsen the condition and increase pain. It is also essential to maintain good posture when sitting, standing, and sleeping in order to reduce pressure on the affected area.
Regular exercise is also beneficial for people with herniated discs because it helps strengthen core muscles which support the spine and reduces inflammation. Low-impact exercises such as walking, swimming, yoga or Pilates are ideal for those with a herniated disc since they don’t put too much strain on the back. Stretching regularly can help keep muscles flexible and relieve tension from tight areas around the spine. These are great stretches for your low back or your neck.
One of the best positions for the lower back to stop herniated disc pain can be laying face up on the floor with your knees your feet propped up on a chair so your knees are at a 90 degree angle. This helps take pressure off your discs in your low back. This position can be repeated through out the day as long as it brings relief.
In addition to physical activity, diet plays an important role in healing spinal discs by providing nutrients necessary for tissue repair and reducing inflammation levels throughout the body. Eating plenty of fruits and vegetables along with healthy fats like olive oil will provide essential vitamins and minerals while avoiding processed foods high in sugar, seed oils and grains will help reduce inflammation caused by free radicals in our bodies.
Finally, getting enough restful sleep is key for recovery from any injury including a herniated disc since this allows our bodies time to heal itself naturally without having to do anything else other than resting comfortably at night. Sleeping on your side or stomach may not be comfortable if you have a herniated disc so try lying down flat on your back instead with pillows supporting your neck, head, and knees to ensure proper alignment during sleep.
Making lifestyle changes such as getting adequate rest and managing stress can help to reduce the pain of a herniated disc. Ergonomics while at your computer work station are also very important. This is a PERFECT 8 step guide that will help you set up your computer work station HERE. With proper centralizing exercises, you can further improve your healing process.
Centralizing Exercises to Decrease Pain of a Herniated Disc
Centralizing exercises are an important part of managing pain from a herniated disc. A video example of centralizing exercise can be found HERE.
These below exercises help to strengthen the core muscles, reduce pressure on the spine, and improve overall posture.
Pelvic Tilts: Pelvic tilts involve lying flat on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles as you tilt your pelvis upward towards the ceiling. Hold for 10 seconds then relax and repeat several times throughout the day. This exercise helps to strengthen core muscles in order to support proper spinal alignment and can reduce strain on discs that have been herniated.
Bridges: Bridges can be done while lying down. To perform this exercise, tighten your glutes and press into your heels as you lift your butt off from the ground until only your shoulders remain touching it; hold for 5-10 seconds before slowly lowering yourself back down again, repeating several times. This exercise strengthens lower body muscles which helps to provide better stability when standing upright or walking around during daily activities such as shopping or gardening.
Leg lifts are also beneficial for strengthening core muscles while reducing pressure on discs that may be herniated due to poor posture habits over time (e.g., slouching). To do this exercise, lie flat on your back with both legs straightened out in front of you; slowly raise one leg up towards the ceiling without bending either knee joint too much; hold for 3-5 seconds before returning it back down again; repeat 10-15 times per side depending upon how comfortable or uncomfortable it feels – always listen carefully to what is happening and stop if it hurts. Slow and steady wins the race with how to sleep with a herniated disc.
Centralizing exercises are an effective way to reduce the pain associated with a herniated disc. By making sure that these exercises are done regularly, it can help improve overall quality of life and make sleeping more comfortable. Next, let’s explore how chiropractic care may be beneficial for those suffering from a herniated disc.
Benefits of Chiropractic for Herniated Discs
Chiropractic care is a great option for those suffering from herniated discs causing nerve pain. Herniated discs occur when the cushioning material between vertebrae in the spine bulges out of place, causing pain and discomfort. Chiropractors are trained to help realign the spine using adjustments that can reduce pain associated with herniated discs by relieving pressure on the nerves.
Spinal manipulation involves applying pressure to certain areas of the spine to restore alignment and mobility. This technique helps reduce inflammation, muscle spasms, and nerve irritation caused by herniated discs. Mobilization is another technique used by chiropractors which uses gentle movements to improve joint function and flexibility while also reducing tension in muscles around affected areas of the spine.
In addition to these manual therapies, chiropractors may also recommend lifestyle changes such as posture correction exercises or stretching routines that can help alleviate pain associated with herniated discs over time. They may also suggest dietary modifications like avoiding foods high in sugar, seed oils and grains that can contribute to inflammation throughout your body including your back area where a herniated disc might be located.
Lastly, chiropractic care has been shown to be effective at helping patients manage their chronic pain due to its focus on holistic healing rather than just symptom management through medication alone. By addressing underlying issues related to misalignment of joints or muscular imbalances caused by a herniated disc, chiropractic treatment can provide long-term relief without relying on potentially addictive medications like opioids for short-term relief only. You can find a great chiropractor by looking at Google Reviews, here are some for a Denver chiropractor.
FAQs in Relation to How to Sleep With a Herniated Disc
Why is herniated disc worse at night?
Herniated discs can be more painful at night due to the lack of movement during sleep. When lying down, there is less movement in your body. This lack of movement allows inflammation to build and increases pain. Additionally, certain sleeping positions may further aggravate a herniated disc by putting additional strain on it. To reduce discomfort from a herniated disc at night, try changing your sleeping position or using pillows under your knees or between your knees while you sleep.
What should you not do with a herniated disc?
It is important to avoid any activities that involve lifting, twisting or bending at the waist when dealing with a herniated disc. This includes activities such as heavy lifting, carrying objects, and performing certain exercises. Additionally, it is important to avoid sitting for long periods of time in one position as this can cause additional strain on the affected area. It is also recommended to avoid any strenuous physical activity until the condition has improved significantly. Lastly, if you experience pain or discomfort during any activity then it should be stopped immediately and medical advice should be sought out from a qualified professional.
Conclusion to How to Sleep with a Herniated Disc
Getting a good night’s sleep with a herniated disc can be difficult, but it is possible. How to sleep with a herniated disc is possible by making the right lifestyle changes and engaging in centralizing exercises to decrease pain, as well as seeking chiropractic care for your herniated disc, you can improve your quality of life and get the restful sleep you need. With these tips in mind, you can find ways to make sleeping with a herniated disc more comfortable and help promote healing.
Are you suffering from a herniated disc? Don’t let it keep you up at night! At Lifetime Wellness & Chiropractic, we offer natural solutions to help reduce pain and improve your sleep. Our team of experienced professionals are here to help guide you through lifestyle changes that can make all the difference in getting the restful nights of sleep that will enable you to live life more fully. Contact us today for an appointment and start on your journey towards improved health, wellness, and better sleep with a herniated disc.