How To Sleep Soundly If You Have Back Pain
Dealing with back pain is no easy task. It affects how you go about your daily routine, and how you sleep at night. Doctors have recognized a distinct connection between back pain and sleep quality. Most notable is that the discomfort you experience can make it hard to fall asleep on mattresses from San Diego. Additionally, continued poor sleep quality can intensify back pain altogether.
A restful sleep is 100% possible, even with back pain, with a few simple changes to your sleep hygiene. That also means you may need to switch from your favorite sleeping position for a little while.
To prevent back pain from getting significantly worse, here are a few insights on how you can still get a good night’s rest.
For Back Sleepers
Falling asleep on your back is typically considered the best way to reduce muscle aches and pain. Sleeping on your back prevents the spine from carrying too much bodyweight, or causing any unwanted tension on the spine. The spine remains neutral, and this is because weight is evenly distributed across the body which minimizes your pressure points.
Elevating your knees is also extremely beneficial in this position. This is because your spine is able to assume its natural shape. Use a pillow or two under your legs to achieve this!
For Side Sleepers
While sleeping on your back is the optimal position, sleeping on your side could also work. This is especially true if sleeping on your side is most comfortable for you, even more so if it’s actually your preferred position nightly. If that is the case, you will need to place a pillow under the neck as well as one between the knees. This facilitates spinal alignment which is crucial for easing back pain.
You should avoid falling into the fetal position-when your knees are bent toward the face and your neck is tucked inward. The fetal position causes an uneven distribution of weight that can significantly worsen muscle aches and pains. If you catch yourself slipping into the fetal position, adjust yourself, or simply roll on to your back for good measure.
Keep in mind, you can never go wrong with sleeping on your back.
For Stomach Sleepers
If you’re dealing with back pain, this is actually the worst sleeping position you could go with. Why? The spine is unable to assume its natural curve, and there is too much pressure/weight on the spine as well as the muscles around it. It’s also very common for stomach sleepers to wake up with additional pain in the neck, shoulders, and upper back. Sleeping on your stomach forces you to turn your neck for comfortability, but only causes more problems.
If you can’t sleep in any other position in your mattress from San Diego than on your belly, the best practice to do is to place a small pillow underneath your stomach. Doing this will help the back remain somewhat arched, and the spine naturally curved. This could help relieve your lower back pain a little, but will do nothing to help aid in your new found neck pain in the morning.
If we’re being honest, the best thing to do would be to sleep in a different position.
What Can You Do to Help/Prevent Back Pain?
Purchase a Good Mattress
Purchase a San Diego mattress that allows you to feel completely supported. Medium-firm mattresses usually do the trick as they keep tension off pressure points, and work best in providing spinal alignment.
Do Yoga Before Getting Into Bed
Yoga is known to help clear the mind of worry and stress, but doing a little yoga can also be very helpful in preventing muscle aches. Yoga is a form of stretching that varies between moderate to intense positions. Regardless, any type of yoga pose releases tension in the body which is only beneficial to you.
Practice Good Posture
One of the best ways to prevent back pain at all is to practice good posture throughout the day. Whether you’re driving or working at your office desk, never slump. Sit upright and use the support from the back of your chair. This will make sleeping all the more comfortable and beneficial.
Poor sleep and back pain go together like peanut butter and jelly, unfortunately, but you can help prevent that. With a few lifestyle modifications, and by purchasing mattresses from San Diego mattress stores, you can get a good night’s rest!
