It can be a chore to get into bed without treating back pain. Lying down and closing ones’ eye can be discomforting might not help during continuous pain cycles. These cycles may co-relate with sleeping patterns too. But is there really anything that could be done to make the pain go?
Let’s learn some tips to tackle this pain to sleep without distressing.
WHAT SHOULD BE THE RIGHT WAY TO SLEEP WHEN ON PAIN?
It’s time you should rethink about your sleeping positions in the bed. Try a neutral position that is sleeping straight with your back. This should not extend your arching limits nor should it be too flat.
This will largely result in lowering pressure off your spine. Some sleeping positions down can help with the pain:
- Sleep on your back: This can be done by providing support to your knees placing a pillow in between. A rolled up towel can also be placed under the curve of the back.
- Sleep on your side: Do this by placing a pillow between the knees. The idea is to prevent your top leg from falling over your bottom leg.
- Placing a small towel: under the waist is one other trick to beat pain.
These sleeping positions evidently work for many people. But they may not bring the same benefits to others. Try some positions until you find the one that suits your condition best.
WHAT IMPORTANCE DOES MATTRESS HOLDS?
Mattresses for back pain are designed to spread pressure thoroughly across the body. A good mattress helps in spine alignment by increasing circulation during sleep. Picking up a mattress should be based on an individual’s body type and certain health conditions.
You can take account of certain things when aiming to buy a new mattress:
- Height
- Weight
- Allergies,
- Circulatory issues
- Joint
- Back pain
Right Mattress will ensure a sound sleep throughout the night and counter any pain of discomforts for the day. Some mattresses are designed to distribute weight allowing readily circulation. These fall under the category of memory foam mattresses.
Backrack™ Exercise before Bed can Relieve Your Back Pain and Increase Mobility!
BAD PILLOW CAN BE A CULPRIT IN SLEEP DEPRIVATION:
Worsening of muscle aches and back pain is what an incorrect pillow will bring.
Many forms of back and neck pain can be prevented by using a suitable pillow. An extended comfort and necessary support to head, neck, and spine can be achieved by using a right pillow.
Alleviating back pain doesn’t merely lie on choosing the right pillow. Positioning the pillow in a correct manner is also quite important in getting high-quality sleep.
Pillow types can be specified by determining the sleeping time of an individual. Some sleeper types can be defined as:
- Stomach Sleepers usually require a thinner pillow so that their head remains low.
- Side sleepers may require a pillow that is more contoured. It can be placed between the legs for comforting alignment.
- Back sleepers may be well suited with a pillow that is thin and flat to support their head and neck
If you follow such positions for yourself by pairing the right pillow with a right mattress. You will definitely enjoy a good night’s sleep by alleviating back pain through the day and night cycles. This will largely help you sleep the right way even with the pain.
Gentle Yoga Stretches before Bed can be Helpful:
Back pain can be reduced through intensive stretching technique used in yoga. This further helps reduce stress providing you with sound sleep. Consulting your doctor or trainer will be helpful in determining the best moves for you and avoiding the ones that worsen the pain. Initially using yoga props such as blocks and bolsters can be a safe practice to start with. These poses are usually comfortable for beginners because of the support they provide. It is advised to take some yoga classes with an expert instructor. Just to be sure you are pairing the breath and poses correctly. These poses are a great way of achieving mindfulness and deep relaxation.
In addition to that get plenty of exercises. To increase the quality of your life and sleep. If you are not into much of physical activity then targeting some specific muscles by moving in some limited exercises can help too. These exercises strengthen the core targeting muscles in the abdomen, hips, lower back and pelvis easing the back pain.
Risks of Muscle spasms and straining the back can significantly decrease throughout the night if you have built enough strength and flexibility in the muscles. A plank can be the best exercise in this regard. By your hands under your shoulders and legs out straight can tighten the core muscles. Start by holding the position for a short time of 15 to 30 seconds and trying to maintain a proper alignment with your body in a straight line keeping engage the abdominal muscles.
Author: Spinal Backrack
