Back pain is a common ailment that most of us will experience once in our lives. In saying that, there are times when this pain can be chronic and ongoing. In these instances, this type of pain can effect not just your daily life, but can also effect the way that you sleep, as well as the quality and length of sleep each night. Do you ever wake up with a groan while you roll out of bed? Is your sleep becoming increasingly poor due to back pain? There are ways in which to deal with this and below will outline how to get the best out of your nights sleep, regardless of back pain.
Many people that have concurring back pain report waking up regularly throughout the night. This is no doubt having a drastic effect on the quality of your sleep. You will find yourself tossing and turning, rolling and even struggling up and down in order to set yourself up to fall back to sleep after each wakening. Certain sleeping positions will bring on a level of back discomfort that will spring you into life. These are positions that place extra pressure on your hips, neck and lower back.
A simple sleeping tool that you use nightly can fix this.
This familiar instrument is the pillow. It is amazing for relieving back pain while you sleep. Here are a few ways to use the pillow to avoid back pain during the night:
- If you commonly lie on your back during your slumber, place a pillow under your knees. Lay flat on your back. Place a pillow underneath your knees and keep the spine as relaxed as possible. The pillow is important as it works to keep that curve in your lower back. You may also place a small, rolled up towel under the small of your back for added support.
- If you are a stomach sleeper, put a pillow under the lower area of your abdomen. Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back. Depending on how this position feels, you may or may not choose to use a pillow under your head. The pillow helps in this instance to relieve stress on the space between your discs.
- If you sleep on your side for the majority of the night, tuck the pillow between your legs for ultimate lower back support. To do so, let your right or left side of your body to make contact with the mattress. Place a pillow between your knees. If there’s a gap between your waist and the mattress, consider using a small pillow there for added support. The pillow will help the alignment of your pelvis, spine and hips.
This may seem like a technique too good to be true, but by all reports, it actually really can change the intensity of pain as you sleep. Alignment is key in reducing back pain as you sleep and this is why the pillow does such a wonderful job, it keeps all the important areas like spine, hips and pelvis aligned as you lay.
If the mood does strike and you have to get up and out of bed more regularly then you would like, pay very close attention to the way that you do this. A lot of people have hurt their backs more, just from the simple act of getting out and into bed. Avoid jerky movements as you rise, instead, roll onto your side and then use the strength in your arms to essentially push yourself up out of bed, while swinging your legs over the side. Bending at the waist will only lead to more discomfort and even injury.
Have you considered that it is your mattress that is adding to the discomfort in your back while you sleep?
There has been many an instance when people report that finding the right bed for them helped to clear the misery of back pain while they slept. That’s actually 63% of back pain sufferers. Very soft mattresses do nothing to help back pain. Initially, it might seem comfortable and perfect, but eventually you will not even be able to roll over on the super soft mattress, let alone, get yourself out of bed. Look for a medium-firm or firm mattress. This is the type of mattress known to assist back pain and deter overnight discomfort.
Another great idea for improving your sleep if you’re someone who sufferers from back pain is hitting the gym. Bodily movement is a fantastic way to keep up your levels of agility. Muscle spasms are something most who suffer from back pain would be familiar with. Working on your core will help to reduce the chance of muscle spasms in your back during the night. Add exercises that focus on working core strength, such as yoga, to your daily exercise routine. Yoga will also help to encourage flexibility and agility, both of which are great for tense muscles.
Sleeping is so important for so many aspects of our life.
From stress relieve, psychological relief, muscle healing and just general happiness, it is a very integral part of our every day lives. When it is interrupted from back pain we can become irritable, unhappy and generally unhealthy. By following simple tips it is possible for us to deter this type of pain as much as possible. Sleeping with simple assistance, keeping active and avoiding harsh, jolting movements those suffering back pain can find themselves pain free throughout the entire night in no time.