As you sleep, here are five things you may do to alleviate back pain
Approximately 80% of the population of the United States will suffer from lower back pain at some point during their lifetime. Symptoms can range from subtle throbbing aches to severe shooting pains, depending on the source, which can include injury arthritis and chronic diseases like fibromyalgia. Anxiety and depression are common side effects of chronic pain that makes it difficult to get a good night’s rest. Inadequate sleep can also interfere with the body’s natural healing process, causing pain to worsen and preventing it from disappearing completely.
Pain-relieving sleeping positions are possible for certain persons. Others who suffer from nightly back pain may believe they have tried everything and still haven’t found relief. When they are lying down, the discomfort can get greater or even flare up for these people. If this sounds like you, and discomfort is keeping you up at night, it’s time for a change.
TO HELP YOU GET THE REST YOU NEED, HERE ARE FIVE TIPS
Table of Contents
- Upgrade the mattress in your bedroom
- Make the switch to sleeping on your back
- Go to the gym and get your heart rate up
- It’s time to turn up the heat
- Discuss pharmaceutical options with your physician
Upgrade the mattress in your bedroom
Back discomfort might be exacerbated by a mattress that is too bouncy. However, a mattress that is too firm may not be the greatest option. You’ll need the perfect mattress to sleep with your spine properly positioned. However, medium-firm mattresses are an excellent bet for the majority of people. If your mattress begins to sag after eight years, it’s time to replace it or invest in a mattress topper for additional support.
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Make the switch to sleeping on your back
For those who suffer from back pain, the greatest posture to sleep is on your back. Put a pillow under your knees to relieve pressure on your back in this position. If you’re a side sleeper, draw your legs nearer your chest and place a pillow between them. It is best to avoid sleeping on your stomach because it can exacerbate pain and put pressure on the spine.
Go to the gym and get your heart rate up
Young Woman Checking Heart Rate On Smartwatch While Doing Workout at Gym
A tried-and-true strategy for improving sleep quality is to engage in regular physical activity on a daily basis. Add yoga and light stretching to your daily routine to reduce stress and enhance sleep quality. Strengthening core and back muscles in yoga positions might help alleviate back and neck pain as you sleep. Before beginning a new exercise regimen, consult with your doctor to ensure that it is safe.
It’s time to turn up the heat
Massage with heat is an effective way to relax tense muscles and alleviate discomfort. Sore muscles can be relieved by using a heating pad or taking a warm shower or bath before going to sleep, Avoid burns by turning off the heating pad before you go to sleep.
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Discuss pharmaceutical options with your physician
Your doctor may recommend that you try a non-habit-forming medicine to help alleviate back pain if it continues. Painkillers like ibuprofen and aspirin, which are available over the counter, can help you fall asleep and establish a regular sleep schedule. To be clear, drugs are aids, not cures, in the fight against chronic pain. They should only be used as directed by your doctor.
In addition to following the aforementioned five steps, it is possible to improve your sleep quality by adopting proper sleep hygiene. In order to have a good night’s sleep, you should avoid using your phone or tablet before bed, drinking alcohol, or eating a heavy meal shortly before you go to sleep. Reading, listening to peaceful music, and sipping warm tea are all ways to help you fall asleep at night.
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Don’t accept back discomfort as a normal part of life. Discussing additional options with your doctor, such as participating in pain management clinics that offer complementary therapies like dry needling massage or physical therapy, may help you sleep better if your chronic pain is interfering with your sleep patterns.
