Dealing with back pain during the day is hard. It can hinder you from performing certain tasks, and even some tasks that you can perform end up hurting more than they should. However, back pain at night is a totally different animal. Since sleep is so essential to a healthy and fulfilling life, a lack of sleep due to back pain can pose severe consequences for your overall health and well-being. Fortunately, we have some suggestions you can try before turning to those prescription meds.
Go Mattress Shopping
Your mattress might have more of an impact than anything on your sleep. For those who struggle with chronic back pain, sleeping on the right kind of mattress can do wonders. Conversely, sleeping on the wrong kind can cause problems or make them worse.
If your mattress is getting on in years or you simply feel like it’s the wrong type, it’s probably time to get a new one. When shopping, be sure to consider your body type and sleep style, as these are critical factors in determining the best type of mattress.
Check Your Sleeping Position
The position in which a person sleeps typically isn’t the cause of back pain, but it can contribute to the pain. It’s generally accepted that sleeping on your back allows for optimal support and minimal strain on your back. However, sleeping on your side also comes with benefits. Even though it usually isn’t recommended, you can even experience relief in your back by using an additional pillow and sleeping on your stomach. The important thing is that you find a position that helps you fall asleep and stay asleep.
Enhance Your Bedding
Quality bedding keeps you comfortable while also regulating your body temperature throughout the night so that you don't get too hot or cold, which can disturb your sleep. Additionally, certain materials used in bedding, such as cotton and bamboo, are hypoallergenic and can reduce the amount of allergens in your bed, helping you breathe easier and sleep more soundly. If you’re looking for appealing options, consider creating a customized bedding ensemble with unique and inspiring designs from independent artists.
Do Light Yoga Stretches Before Bed
Stretching before bed can go a long way in reducing tension in your back muscles. Ask your doctor about safe yoga poses that focus on stretching, and consider taking a class or watching online tutorials to make sure you’re practicing good form and breathing correctly. If you’re new to yoga, be sure to join Boise Aerial & Fitness for a restorative yoga class. You might want to include props in your routine for additional support (e.g., bolsters, blocks, sandbags).
Reduce Stress
If stress is exacerbating your back pain, your sleeping issues may be compounded. Take steps to alleviate stress around your home and bedroom. Keeping a clean, organized, and decluttered home can help you focus and stay calm, and adding some indoor plants can give your mood a boost.
Strengthen Your Core
Regular exercise can yield many benefits for your sleep habits. But more specifically, doing movements that target your core muscles can significantly improve back pain. As your core muscles become stronger, it not only relieves pressure from your lower back in everyday life, but it also reduces the likelihood of muscle spasms during sleep. Find a few core workouts and try to do them each day. For instance, planks, bridges, and crunches can easily be done at home with minimal equipment.
Adequate sleep is an essential part of a healthy life, and it’s important not to let your back pain steal it from you. Consider getting a new mattress and make sure you research models to determine which type will work best for your needs. Find a sleeping position that helps relieve pain and purchase new bedding to ensure you’re comfortable at night. Finally, do yoga stretches at night and core exercises during the day to help loosen and strengthen the muscles in and around your back.