Reduce back pain with better sleep

March 23, 2018

3 min read

Our sleep position can either help or make our back pain worse. Considering the fact that we spend about a third of our day sleeping, improving our sleep position can dramatically reduce back pain with better sleep. Check out these tips to a better nights sleep:

  1. Get rid of the old mattress – If you have a mattress over 10 years old, then it is time to consider replacing it. Mattresses deform over time and need to be replaced. Some back pain suffers increased back pain symptoms after sleeping on a mattress that doesn’t fit them well, so it is important that you shop around for the right mattress for you. Many stores that sell mattresses give you at least a 30 day trial period to make sure the mattress works for you. Don’t be discouraged if it takes a few days to get used to a new mattress. Within a week you will know if it is helping.
  2. Get rid of the old pillow – Pillows should be swapped out about every year. Having proper neck support can make or break a restful night of sleep. Pillow support can break down faster than a mattress and result in poor neck support. Try out multiple types of pillows to find the right fit for you. Note: Don’t use too many pillows because it can put an awkward angle on your neck.
  3. Sleep cool – Our body sleeps best when it is a little cool. In fact our body temperature naturally goes down when we sleep. If you are tossing and turning a lot at night. Try going with a little less cover and see if this helps.
  4. Eat earlier – Don’t eat a heavy meal right before you go to bed. This can also lead to sleep restlessness.
  5. Drink a glass of water – You may be worried about having to get up in the middle of the night to go to restroom, but your body naturally dehydrates at night and does a lot of bodily repair. This repair needs water. Also, drink a glass of water when you first get up.
  6. Get in the right position – Your sleep position can either decompress the spine or put more stress on it. Preferred sleeping postures would be back or side sleeping. Avoid stomach sleep
  7. Get enough sleep – 8 hours of sleep is recommended for optimal rest and recovery, but avoid getting less than 6 hours of sleep.

Getting a good night sleep will not only help you with your back pain, but help get you in the right mood to start the day.

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