Back pain is one of the most common issues people complain about. Living with back pain can be difficult. It hinders daily chores and affects sleep, which is essential for good health and overall well-being. Various factors contribute to back pain, and sleeping position is one of them. Sleeping in an uncomfortable position may result in chronic pain and require back pain treatment,or it can cause other health problems.
Let us understand how back pain and sleep are interconnected with sleep tips and treatment options to alleviate pain.
Sleep Tips and Back Pain Treatment
1. Sleeping Position
A correct sleeping position plays a vital role in relieving back pain. Everyone has their own natural way of sleeping. Pick the best position that helps achieve a neutral spine. Many prefer keeping the pillow between or underneath their legs for extra support. If you sleep on your side, keep the pillow between your knees and draw it slightly towards your chest. If you prefer sleeping on your back, keep a pillow under your knees or roll a small towel and keep it under your back for extra support. If you prefer sleeping on your stomach, keep a pillow under it to avoid strain on your back.
2. Mattresses and Pillows
A comfortable mattress and a pillow can alleviate back pain. Analyze your mattress before purchasing it. While some people want their mattresses to be firm, others would rather theirs be easily moldable foam. Try the mattress that provides optimal comfort and support for the spine. Various studies found that people reported substantial relief from their back pain after changing their sleeping system. Select a mattress that will keep your spine in the same alignment as when you stand properly.
Choose a thin pillow that comforts the neck and helps you achieve a neutral spine.
3. Stretches and Exercises
Stretches and basic workouts are essential for stabilizing your spine and strengthening your core. Add regular physical activity to your routine to improve your quality of sleep. Take the guidance of experts to learn about targeted exercises that strengthen your core to help ease back pain. People experiencing muscle spasms and strains during the night get relief by building strength and flexibility in their muscles after regularly exercising.
4. Gentle Yoga Stretches Before Bed
According to the experts, yoga and intensive stretching can help with back pain treatment. It also enhances sleep quality by reducing stress and improving mental health. Seek advice from yoga experts to perform safe yoga poses that do not exacerbate your pain. Take a few yoga classes with an instructor to ensure that you’re performing the poses correctly. There is nothing more relaxing than doing yoga daily.
5. Consult The Specialist
Consult your spine specialists to avoid sleep-related issues and get the best back pain treatment without surgery or medication. The top healthcare centers, like ANSSI Wellness, provide the right guidance to help alleviate back pain using a non-surgical approach. The specialists will also guide you in maintaining a bedtime routine, correcting sleeping postures, and reducing stress to reduce sleep-related back pain.
Little adjustments to your sleeping position can have big effects. So, sleep rightly and wake up with a healthy spine.