Back pain can be tough to deal with, especially when it stops you from sleeping. You might find that it worsens at night, causing you to lose sleep and making you feel extra tired the next day. However, there are ways that you can help your back pain and protect it from happening again. Keep reading for our top sleep recommendations for back pain relief…
Upgrade Your Mattress
If you struggle with back pain, your mattress can be the key to the support you need while keeping your spine aligned. You might think that the firmer the mattress, the better it is, but there is such a thing as a mattress that’s too hard. Choosing the right mattress for you also depends on what position you sleep in. For example, if you’re a side sleeper, you should go for a softer mattress. This will help to relieve the pressure points on the side of your body and help keep them supported. Side sleepers might also benefit from memory foam as it cushions the curves of your body, ensuring that you’re not putting any strain on it. If you’re a front or back sleeper, you’ll need a firmer mattress as both of these positions will put immense strain on your lower back and neck. When laying flat on your front or back, it can be easy for your back to dip or curve where it shouldn’t. However, having a firm mattress will help keep your back in a neutral position, thus reducing your back pain. If you really want to relieve your back pain, then your mattress is a good place to start.
Make Use Of Pillows
As well as the right mattress, you can also incorporate pillows into how you sleep, and we don’t just mean for your head. If you sleep on your side, low back pain could be caused by your spine not being aligned and pressure being put on your hips. To combat this, pop a pillow between your knees and you’ll instantly feel the difference as your body slips into place. Front sleepers should have a pillow underneath their abdomen and back sleepers should place one under their flat knees. The point of the pillows is to reduce pressure on your back even further, so if you’re struggling to sleep because of pain, try grabbing a pillow. You should then find your back relaxes slightly, if not completely, and allows you to finally get the rest you need.
Take Care Of Your Movements
Take a moment to think about how you get in and out of bed…Is it a struggle? If so, you could be exasperating your back pain just by getting into bed. Moving too quickly or not bending correctly can cause you more pain than ever, so take extra care each morning and night. Try rolling onto one side first and using your arms to help you up. Then try to slowly bring your legs round to the edge of the bed. This will help keep the pressure off your back and allow you to get up with ease.
Stretch Before Bed
When heading off to bed, a top tip is to do some gentle stretches designed to help your back. Not only will it help relax your mind, but it’ll also help to calm your back muscles before you hop into bed. Make sure you check with your doctor if you’re able to do these stretches first, as you don’t want to further damage your back.
Reduce Disturbances
Back pain can make it harder to fall asleep, but it can also make it impossible to stay asleep too. This can mean that any disturbance you have in the night could cause you to lose hours of sleep, as your back pain prevents you from dozing back off. Try turning your phone onto silent mode, keep any pets in a separate room, and don’t have the TV on. You want to be able to go to bed, fall asleep, and stay that way until your alarm goes off the next morning.
Back pain isn’t easy to deal with, but a lot of the time, it can be caused or affected by your sleeping habits. Try analysing how you sleep each night and see where you could make some changes. You’ll soon see an improvement and get the wonderful night’s sleep that you so desperately want.
