Get a good nights sleep to reduce back pain

February 01, 2019

2 min read

Studies have shown that lack of sleep can contribute to increasing our perception of pain. So how do you get a good nights sleep to reduce back pain?

Those of you with back pain are saying, how do I get a good nights sleep when my back is killing me? It can be tough to achieve but here are some tips to help you get a better nights sleep.

  • Check your mattress and pillow – If you have a mattress that is over 10 years old, it’s time for a change. Pillows should be replaced about every 1-2 years.
  • Sleep cool – Your body stays in deeper sleep longer with the proper room temperature. It is recommended your sleeping temperature be between 60-67 degrees.
  • Watch what and when you eat and drink – Avoid foods that may trigger heartburn before you go to bed. Foods that are high in sugar can also create a restless night sleep. If you are hungry, eat a handful of nuts, fruits like berries and bananas. With drink, avoid caffeine and alcohol, try non-caffeinated tea or warm milk. Have water by your bed, but try not to drink too much, or you may need to get up throughout the night to got to bath room.
  • Sleep in the right position – Avoid sleeping on your stomach and try to sleep on you back or side. For back sleepers with back pain, try a pillow under your knees to take some of the stress off your back. For side lying position, try a body pillow to help keep your spine alignment.
  • Avoid exercise before bed time – Exercise amps up your body making it harder to go to sleep. Try not to workout 3 hours prior to bedtime.
  • Turn off your electronics – Light from your phones, computers and televisions can keep your brain from preparing for sleep. Put the phone down and on silent and disconnect from other electronics in order to get a good nights sleep.
  • Give yourself the time for sleep – Plan for 8 hours of sleep. Go to bed early enough to allow yourself to get enough sleep. As we get older, the more likely we get up earlier and earlier, regardless of work or life schedule.

These are some things that you can do to help you get a better night sleep when you have back pain. Consult with your physician if your back pain is not letting you get a good nights sleep.

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