Sleeping w lower back pain (L4-L5)

[thefirstmrsdewinter]

I'm seeing a physio for lower back pain, what she says is a result of wear and tear to L4-L5. The main problem is waking in the night feeling like there's a nail in my spine and then having trouble turning over in bed.

If anything it's got worse over the last six months. I'm doing the physio exercises (the usual: cat/cow, pelvic tilts, leg lengthening, windscreen wipers, knee to chest stretches, extension etc) and using heat and massage, sleeping with a pillow between my knees etc but I'm still waking every night. Pain relief only lasts 4hrs-ish so doesn't see me through to the second half of the night, which is when I have the most trouble.

I'm a healthy weight, I did a year of weekly Pilates classes and I see a personal trainer who is very switched on, but for logistical reasons those are both a bit sporadic now (once a fortnight-ish).

Is anyone having more success with this than I am and can you recommend anything? It's driving me nuts!

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MNHQ Update
Fed up of waking with back pain? Our guide to the best mattress for back pain is up to date with a wide range of tried and tested options. We hope it’s helpful!

One other tip from my mum, who's had arthritis and various disc ailments (and I seem to be going the same way) is to only wear silky PJs in bed - makes it so much easier for turning over / swinging round to get out of bed. I did this when I had bad SPD during pregnancy, it made a huge difference.

I've got lower back problems so we bought a memory foam mattress thinking it would be the best thing since sliced bread but it actually made it worse. You mould into it while you're sleeping, there's absolutely no movement in it, so when you try to turn over it needs a lot of effort and causes loads of pain. When I spoke to both my pelvic and spinal surgeons they both said that memory foam mattresses aren't recommended for back pain.

There's a lot of scope wrt pain relief so make an appointment with your GP. I use Biofreeze but I prefer the gel to the spray and I keep a roll on in the car.

Omg I am so grateful to everyone who has posted here, I'm actually quite tearful. Despite having a good day (hard chair seemed to help so much) I had the worst ever night last night thanks in part to dh who snores. (I've put that on my list of things to address.) I sat on a terrible chair at a meeting last night and maybe that finished me, Idk, I feel so helpless trying to figure this out myself. I've made an appointment with my gp (I feel sure of no result but that's me being cynical).

We have other mattresses in our home so I will try those, and thank you all for the other suggestions. I'll make a list and try them one by one.

All of you who are in agony have all my sympathy. Again, I'm lucky and most of the time I'm fine and just a bit stiff with some trouble bending. In the night I stiffen up and that's what wakes me.

About a year ago I got stuck on my side in bed. I was fine if I didn't move but moving my legs or torso was just excruciating, I couldn't do it. I lay there for two hours alternately dozing and panicking until I had to pee and then I woke dh and he was able to push/pull me out. That feeling of panic and helplessness comes back when I can't turn. I'm sure that isn't helping.

I'm going to stop the pt for the moment and focus on Pilates. I know my left side is weaker so twointhemorning that struck a chord. Pilates was a miracle for my back and the problems almost always came back/got worse during breaks from it (eg on holiday). I go to a Pilates class now that is more about fitness so I think it's time to go back to the really excellent teacher I had before.

rocking I get pain in my hip and I wondered if that was referred. When it's bad it wraps right around my pelvis.

Sheldon thanks for that, I wasn't sure what the purpose of an MRI was, ie how the result might affect treatment. Dh gets some kind of private health insurance with work (have never used it). Wondering if gp or physio will refer me or if I can self-refer - ?

Oh, and despite my high hopes the lumbar roll in bed was very much a fail I'm afraid, though I don't know if I can blame the whole thing on it. Might work in the car for long trips though.

@FlipF

Try a lumbar roll in the car when driving