Do you suffer from a vicious cycle of lower back pain? If so, keep the following tips in mind to alleviate common back pain symptoms, and provide you with relief.
The nagging ache of lower back pain isn’t something you should have to live with. Starting your day by pushing through the pain of another stiff lower back, aching neck, or uncomfortable shoulders can be frustrating. Fortunately, you can do something to get relief from your chronic back pain during sleep. And it doesn’t have to mean spending thousands of dollars on a new mattress. If you are committed to minimizing back pain and maximizing your ability to rest comfortably at night, ask yourself the following questions:
What Type of Sleeper Am I?
An inexpensive and effective way to minimize back pain is to adjust your sleeping position to minimize stress and strain on your lower back, neck, and shoulders.
If you are a stomach sleeper, consider putting a pillow under your pelvis and lower abdomen to promote better alignment of the spine.
If you tend to sleep on your side, a full-body pillow placed between your legs can work wonders to alleviating stress on your lower back. Pull your legs up toward your chest a little bit while sleeping, then use the full-body pillow as a support at night.
Is My Pillow Helping or Hurting Me?
Far too often, we select the cheap pillow at the local big box store and call it a day. Here's a tip, with a little extra research on identifying the right pillow, you can truly help reduce back pain. This will give you relief and improve quality of sleep.
If you are a back sleeper, a softer pillow that cradles your neck can help position your head and neck in a good position throughout the night. Those with respiratory disorders tend to benefit from a larger-loft, softer pillow. Putting a pillow under your knees can provide spinal support, allowing you to sleep comfortably the whole night.
Side sleepers often benefit from a thinner pillow that won’t crowd their face, but a firm pillow that holds its shape is a smart move for those who prefer sleeping on their side because it consistently fills the gap between shoulder and head.
Stomach sleepers rest easiest with a low-profile pillow that molds to the shape of the head and stays in place throughout the night. Gel memory foam is a good top layer option, as is a firm and thin layer of polyester.
One of the most important considerations to make when addressing your lower back pain is the effectiveness of your pillow, and it’s also one of the least expensive.
Am I Easing Into and out of Bed?
Sudden movements can easily tweak muscles or cause unexpected strain to your back and other areas, so take your time when getting in and out of bed.
If you toss and turn throughout the night, this can be partially due to uncomfortable sleeping positions. Set up your bedroom environment to be as calming as possible. This includes everything from choosing the right pillow to adjusting the temperature in the room. The more movement you make during sleep can lead to increased back pain and discomfort.
Rather than flop into bed at the end of the day, sit on the edge of the bed, support your body with your arms, pull your knees up and in, and then rest on your side. You can then adjust your body into your preferred sleeping position from there.
Conversely, avoid “jumping” out of bed even if you feel refreshed and awake, as your body needs time to loosen up and adjust to being oriented vertically. Stretch for a few minutes to allow your body to adjust from its rested state before getting out of bed.
Minimizing back pain is a multi-step process and should be done in conjunction with a visit to your doctor. By selecting the right pillow for your unique sleep position, understanding ways to reduce back and neck strain through modifying your sleep style, and being conscious of your movements in bed, you’ll increase the odds of waking up feeling amazing. For more information on pillows that can help promote the absolute best night of sleep possible, review your options and find the right type of comfort today.