Not getting enough sleep each night is enough to make you feel irritable the following morning. When your lack of sleep is due to an aching back, it can make the hours you spend out of bed even more painful. If back pain keeps you tossing and turning, you may need to make certain adjustments before heading to bed at night. Here are some ideas for preventing nighttime back pain to help you rest easy:
- Try Bedtime Yoga
Not only does yoga increase flexibility and strengthen muscles in the core and back, it also helps relieve insomnia. Take a few minutes before bed to target the muscles associated with back pain. PopSugar has a helpful yoga sequence to relieve back pain before bed. If you are a runner, Runner’s World has great yoga videos to stabilize your core and increase flexibility.
- Adjust Your Position
By making simple changes to your sleep position, you can take pressure off of your back and find relief from pain. Many specialists recommend sleeping on your side for the most comfort, but if you prefer to sleep on your stomach or back, you can make these positions easier on your body with a few simple changes. If you sleep on your back, use a pillow under your knees to restore the natural curvature of your lower spine. Reduce the strain of sleeping on your stomach by putting a pillow under your pelvis and lower abdomen. If sleeping on your side leaves you in pain, try placing a pillow between your legs and drawing them closer to your chest. Mayo Clinic offers a wonderful photo guide to proper sleep positions.
- Check Your Mattress
The quality, style, and age of your mattress can compromise your sleep and cause back pain. A mattress that has been in use for more than 7 years may no longer provide you with the best support and should be replaced. When choosing a new mattress, it’s important to keep firmness in mind. If your mattress is too firm, it will push on your main pressure points and cause incorrect alignment. However, if it is too soft, the same pressure points will not be properly supported. If you are in the market for a new mattress or are concerned that your current bed is causing you pain, WebMD has a detailed mattress guide that lists pros and cons for each mattress type.
Getting a good night’s sleep is vital for your physical and mental health. Be proactive in preventing back pain and don’t allow your discomfort to interrupt your healthy lifestyle.You can take charge of your back pain during the day as well with ActivAided. See how the posture training device works to correct both posture and biomechanics to provide you with lasting relief from the pain.