Back pain can make getting through the day a nightmare. However, when your back pain starts interfering with your sleep, that’s when there’s room for concern.
Sleep is extremely important to your overall health. The more you sleep, the better your body and mind is able to perform throughout the day. Sleep also helps the body recover from illness and injury.
After a long day of work each day, your back is probably pretty tight. Whether you work in an office or in an outdoor setting, chances are, you’re straining your back every day.
It’s difficult to maintain a healthy posture 24/7. For this reason, it’s important to get a quality sleep every night and allow your back to rest.
If you suffer from back pain, it is common to have trouble sleeping. If your back is consistently keeping up at night, it may be time to make some changes to your sleeping habits.
When your back is tight, knotted or strained, it can feel impossible to find a comfortable position in bed. Even if the pain is minor, it can significantly impact your ability to fall and stay asleep.
You may even struggle to get in and out of bed, if the pain is severe. If this sounds like you, don’t worry; there’s hope!
We’ve put together a guide to help you soothe your back at night. Want to learn how to fall asleep with back pain? Continue reading below!
Get Comfy
Before you fall asleep at night, you should put yourself in a comfortable, relaxed position. Generally, the healthiest way to sleep is on your back. However, you can also sleep on your side.
If you sleep on your back, try sleeping with a pillow under your legs. This will provide extra support for your pelvis. You can also try placing a pillow under your knees or rolling up a small towel and placing it beneath the small of your back.
If you sleep on your side, place a pillow between your knees and bring them up slightly toward your chest. This will keep your hips aligned.
Avoid sleeping on your stomach. This position puts a lot of pressure on your back and will leave you feeling tight the following morning.
If this truly is the only position you can fall asleep in, place a pillow under your stomach to relieve some of the strain on your back. However, plan on breaking this habit.
Get a Quality Mattress
Obviously, getting comfortable is easier said than done. One way to increase comfort while you sleep is to invest in a quality mattress. Ideally, your mattress should uphold your spine, in the same position as if you were standing.
Ultimately, you should choose a mattress that is designed for your body type. For instance, a soft mattress is better for those whose hips, as it allows your spine to stay straight while you sleep.
It is recommended that you evaluate your mattress every 6 to 8 years for wear. If your mattress loses form during that time, you may want to replace it with a new one.
When shopping for mattresses, don’t be scared to test a few different options. When you’re inside the store, take off your shoes, kick back, and lie down in your favorite sleeping position.
Spend a few minutes in that position. Try to imagine yourself sleeping at night on that mattress. Eventually, you’ll find one that speaks to you.
Avoid Sudden Movements
When you sleep, avoid sudden movements. Fast, jerking motions can irritate your back and cause it to flare up.
Be particularly careful when you get in and out of bed. This is when your back is most vulnerable to pain.
Instead of shooting up quickly, roll over to one side gradually. Then, use your arms to push yourself up off the bed. Finally, swing your legs to the floor and stand up slowly.
Stretch Before Bed
It may sound like a chore to stretch before you sleep every night, but your back will thank you!
Research has proven that yoga and intensive stretching can significantly reduce lower back pain. It also has been shown to reduce stress and improve sleep.
If your back pain is severe, speak with your doctor about which stretches are safe for your back. Some stretches and yoga poses may make your back pain worse.
If you’re a beginner, start off by using yoga props like blocks and bolsters so you can hold your poses comfortably. You may want to take a few classes to get situated.