9 Sleep Tips For Back Pain
Back pain can make getting through the day hard, but it can make getting a good night's sleep even harder. You might find it difficult to get into a good sleeping position. You might even find it difficult to get into and out of bed.
Sleep is crucial for your well-being and health. Study after study found Americans who thought their life was very good to excellent slept 18 to 23 minutes more than those who thought their life was less. Studies have found that getting less sleep can actually increase your pain tolerance.
These tips can help you get enough sleep if your back hurts.
1. You need to find the perfect position. You may find that certain sleeping positions are more comfortable than others. You can add extra support by sleeping with a pillow underneath or between your legs.
To sleep on your back, place the pillow under your knees. You can also place the pillow between your knees and roll up a towel to rest on your stomach.
It is best to avoid lying on your stomach as it can cause strain on the back. You can rest your head on a pillow under your stomach if that's your only option. To break this habit, you can wear a sleeping shirt with a pocket on the front and a tennis ball inside.
2. Make sure you have a quality mattress. According to the Sleep Foundation, you should evaluate your mattress every six to eight years. For optimal support and comfort, you may require a new mattress. A study found that 63% of respondents reported significant reductions in lower back pain when they switched to new sleeping systems.
Don't hesitate to test drive a variety of mattresses if you have the budget. Take off your shoes when you are in the store and lie down in the most comfortable position. You should ensure that the mattress is supportive enough for your spine to remain in the same position as you are with good standing posture.
Your body type will determine the type of mattress that you should use. Because it allows your spine to remain straight, a soft mattress is good for you if your hips and waist are larger than your hips. Harder mattresses might be better if you have straight hips.
Although doctors used to recommend that firm mattresses be preferred, research shows that those with lower back pain often sleep on harder mattresses than others. Soft mattresses may also cause issues. If you sink too deeply, your joints can twist more and cause further pain.
To find the best mattress for you, try sleeping in different types of mattresses at your house or hotel. You might find a better mattress if you have a hard mattress.
3. Be careful when getting into and out the bed. Although it may seem obvious, be careful getting into and out the bed. More back pain can be caused by moving forward towards your waist and making rapid, jerking movements.
Roll over gently on one side, then use your arms and legs to move up. Then, swing your legs up from bed so that you are able to slowly stand. You can then reverse your movements to fall asleep at night.
4. Exercise your core. A great way to increase the quality of your sleeping is regular exercise. Targeted exercises that strengthen the core muscles of your abdominal, pelvis and lower back can help relieve back pain.
Strengthening and flexibility of these muscles will help reduce strain on your back, and the possibility that you experience muscle spasms throughout the night. This can tighten your muscles by holding a plank in which your hands are under your shoulders while your legs extend straight out. Begin by holding this pose for about 15-30 seconds. Next, try to keep your alignment straight. Keep your abs engaged and your body in an upright position.
5. Before you go to sleep, do gentle yoga poses. Studies have shown that intensive stretching or yoga can reduce lower back pain. Yoga can help you relax and improve your sleep quality.
Ask your doctor which postures are safe to do and which will not make your pain worse. For comfort, it might help to begin with yoga props like blocks or bolsters. It's a good idea to take a few classes of yoga with an instructor, to ensure you are doing your breathing and correctly performing the poses.
6. You may need medication. You may be able to get some sleep through the use of medications that can also help back pain. These medications should only be part of a comprehensive treatment plan. Your doctor should direct you to use medication in order to improve your sleep patterns.
For short-term relief, over-the-counter painkillers such as Advil (ibuprofen), Tylenol, Tylenol, or Advil (acetaminophen), may be useful. There is also a PM version of these medications that contains a medication to aid you sleeping. The pain relief of Naproxen sodium (Aleve), is likely to last for a long time. You can also get it in an "PM" form.
You can get sleep with prescription medications such as suvorexant, zolpidem and zaleplon.
Antidepressants are prescribed for back pain, including duloxetine or doxepin (Cymbalta). Or, a combination of antidepressant effects and pain relief, like amitriptyline. A muscle relaxant such as cyclobenzaprine or Flexeril is also available.
7. Set a routine for bedtime. Each night, go to bed the same time. A routine may include setting an alarm and then putting on pajamas. Finally, brushing your teeth. Avoid reading, watching television, and working in your bed.
8. Reduce stress. The main cause of insomnia is stress. This is also associated with back pain. Find ways to reduce stress and relax. Avoid self-medicating with alcohol as it can disrupt your sleep.
You can do some soothing exercises. You can relax and talk to your healthcare provider about relaxation methods.
9. Don't give up. It is important to eliminate back pain to ensure a good nights sleep. Treatment is also needed for anxiety and depression that can affect your sleep or pain. Although many people are unable to bear the pain, there is often a way to alleviate it. Do not give up hope of finding the right treatment.