Should I use a lumbar support at night?

Low back pain at night can be extremely frustrating. However, using a roll, pillow, or support can often help to unload your spine and alleviate your pain.

Should I use a lumbar support?

To find out whether your back pain will likely be eased with a support you can perform the following simple self-test: 

For back sleepers:

1. Lay down on your back and note your level of discomfort.
2. Next, whilst still laying down, place your hands palms-down under your low back.
3. If comfort is increased, then a sleep support will likely reduce your night-time pain.

For side sleepers:

1. Lay down on your side and note your level of discomfort.
2. Next, whilst still laying down, place a small, rolled towel under your low back (between your lower ribs and pelvic bone).
3. If comfort is increased, then a sleep support will enhance your sleeping comfort.

Sleep support options

Rolled towel

You can fashion your own low back sleep support by rolling up a towel and securing with some tape. Depending on the length of the towel and how many times you roll it, you can modify the size to fit your requirements.  This is a good option for those with acute low back pain and in need of a quick sleep fix!

Foam supports

Foam support are a good cost-effective option. They are responsibly cheap but effective – as long as they are the right size and shape for your spine.  NB – the required size of the roll may change depending on which type of mattress you are sleeping on i.e., you may need a larger roll to support your spine on a soft mattress compared to a firm mattress.

Inflatable supports 

The best sleep supports are inflatable as they allow you to individualise the fit your specific spine shape and mattress. 

Related articles

• Top tips for dealing with disc pain
• Lower back pain conditions
• Hip pain conditions

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This post was written by Steffen Toates. Steffen is a chiropractor at Dynamic Health Chiropractic in Jersey, Channel Islands. For more information about Steffen click here.

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