How You Can Sleep Better In Spite Of Back Pain

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Sleeping couple - Depositphotos.com
Sleeping couple - Depositphotos.com

There are very few areas of daily life that back pain does not make more difficult. It is one of the most common health issues that adults deal with, and yet it is so tricky to find those little ways to make the everyday things we do easier. Back pain can arise because we’ve pulled a muscle or hurt ourselves while moving some heavy equipment. It can come about due to long periods hunched over a computer as our poor posture comes back to haunt us. It can be a symptom of a chronic illness that we must manage with medication. Whatever the cause, it adds an extra element of hardship to the simple things like getting up and down the stairs and carrying the shopping home, and it certainly makes it harder to relax.

Getting a good night’s sleep is crucial to maintaining good physical and mental health. These days, it seems like we are all having trouble sleeping (the current insomnia issues suffered around the globe even have a name: “coronasomnia.”) We are all stressed, we are all worried, and we are all wired from days spent staying inside and working at home. Add back pain to that mixture and it is perfectly understandable why you might be struggling to get your eight hours a night.

However, there are a few steps that you can take to help make sure that you drift off more comfortably, and that you stay asleep once you get there. If you suffer from back pain, try these ideas and see if you can rest a little easier.

Think About The Position You Sleep In

Anyone who has slept while suffering from any sort of muscle pain can tell you about the strange positions your body can find to contort itself into. Well, just as stretching is important, so is finding the right posture and position to sleep in. Sleeping on your stomach can seem tempting, especially if it’s that comfort position that you have always slept in, but doing so actually increases pressure on your spine. You’ll notice your body telling you this when you wake up because of all the pain signals it’s sending, so we think you’ll agree that it’s best avoided! Sleeping on your side may be OK if you are properly supported, but sleeping on your back is generally the best option. Remember: it’s all about supporting your spine, which brings us to our next point.

Find A Mattress That Gives Your Spine The Support It Needs

Looking for a mattress that offers support can be an uphill struggle when there are so many brands that make this promise. It can also seem like a big commitment, and sometimes the devil you know may seem like the easier option. However, if you are suffering from back pain, it is worth taking this jump rather than finding endless little work-arounds.

You will almost certainly have heard that mattresses with memory foam offer excellent support. Emma mattresses have a top layer that’s made for comfort, cutting down on heat during the night, but its bottom two layers are the real reason why you should consider investing in one. The middle layer is made of visco-elastic memory foam, and its bottom layer has shoulder and hip zoning to make sure that your spinal alignment is at its optimal level. You can click here to read more Emma Mattress reviews and find out why this could be a great choice for anyone suffering with back pain.

Think About How You Roll And Where Your Pillows Are

Some of us are prone to tossing and turning in the night, especially if our back muscles are causing us pain. We might grab a pillow, throw an arm out wildly, or roll sharply. Of course, we only have so much control over how our sleeping bodies decide to move, but these things are recipes for disaster when it comes to back pain. It’s important to try and remember to turn slowly if you need to. Sudden jerking movements can cause real issues, and twisting and turning is just as bad. Think about buying thinner pillows to make sure that your spine is aligned properly, and this will cut down on those jarring motions if you tend to turn your head a lot during the night. You can also put pillows under your knees to make sure that your spine stays at the right level.

Try To Stretch Before Bed

When your muscles are in pain, it can sometimes feel like curling up into a ball and moving as little as possible is the best course of action. However, some gentle stretching can reduce tension and help to ease those muscles that are causing you so much grief. This does not have to be an hour-long yoga marathon, either. Something as simple and as low-key as a short five-minute stretch of the key problem areas can help keep things mobile and will help with the pain. Try to create a daily routine and stick to it, and you will see some improvement.