Back pain can often hold us away not only from our favorite hobbies and basic everyday tasks, but also from getting a good night’s sleep. Many people that suffer from lower back pain or neck pain have problems sleeping well at night and often wake up grumpy due to pain and lack of sleep. This isn’t a small problem to be left unnoticed, as it can lead to problems with our internal health issues as well as insomnia.
If back pain has stopped you from sleeping well at night, then you know that waking up in the middle of the night and turning to a different position just to relieve the pain is a horrible experience to go through after a long day. It can bring pain not only to you, but the ones surrounding you as well. If we don’t get a good night’s rest, we don’t have the same vibrant energy as usual, nor the same attitude towards life. Relieving back pain is a step towards getting a better night’s sleep.
A well-rested body and mind is the key to having a successful day and life. If back pain is stopping you from sleeping well at night, consider following through with some of the tips on relieving back pain which are listed below.
Stretch Before Bed – Do some light stretching prior to hitting the sack. This will help in relieving back pain and loosening up some tight muscles. After a long day, our muscles and joints are often tight and have a tremendous amount of built up tension. Make sure you save up 5-15 minutes before bedtime to relieve tension, relax, breathe, and stretch.
Use Foam Mattress, Pillows – Memory foam mattress is an idea way for back pain relief. A recognized fact slightly harder mattress is better for you back and sleeping — for memory foam that will be greater than 4LB density. Pillows can sometimes be dangerous but also sometimes be just what we are missing. Have a handful of pillows for yourself at night to provide extra support for your back. If you sleep on your side, placing a pillow in between your knees can help support your spine. If your lower back curves inward, try sleeping on your back and placing a pillow under your lower back for extra cushion so your spine has full support from your neck to your tailbone. To pick the best mattress and pillows for back pain relief this website is a good place to start.
Heat Packs/Pads – If you’re dealing with muscle and tissue strains’, relieving back pain with heat packs it is! When the sensation of heat connects with our skin and muscles it warms up that area of our body, thus allowing damaged tissues and muscles to loosen up and stretch out. When placed on our backs, this therapy allows the stiffness to decrease and the flexibility increase. For relieving back pain, try doing this at night, before bed for about 15-30 minutes.
Don’t Sleep On Your Stomach – If you sleep on your stomach, you may be experiencing aches and pains in your lower back. When we position ourselves to sleep on our stomach, we are putting tremendous stress on the lumbar area of our spine. Although, if this sleeping position has become a habit for you try putting a pillow under your stomach, this helps to increase support and decreases stress on your spine.
There are pros and cons to every sleeping position, and it all depends on your condition. Whatever your sleeping pattern may be, if you are destined to relieving back pain, make sure you support your body with pillows either on your back, stomach, or legs.