Starting your day with a stiff back, struggling through work, decreased productivity, and other challenges all due to inadequate sleep is a common issue. Yet, what can make matters worse is experiencing lower back pain. Back discomfort can manifest at any point in life. Living with back pain is unsustainable, whether it’s due to poor posture, sleeping position, or subpar bedding.
Yet, there’s no need to despair just yet—there are lifestyle adjustments you can implement to lessen back pain. This post will delve into 10 insights to help you reduce back pain while sleeping. If you’re keen to discover more, continue reading.
10 Strategies To Alleviate Lower Back Pain During Sleep
1. Acquire an Appropriate Mattress
Choosing a quality mattress is crucial in alleviating back pain. Your back might be aching due to an old mattress or one that doesn’t match your needs. In such cases, the solution is upgrading your mattress. Opt for a mattress that can accommodate your weight, provide pressure relief based on your sleeping posture, and offer ample space for movement during sleep. Sleepingocean has curated 7 suitable options to assist in reducing lower back pain.
Prior to purchasing a mattress, assess your sleeping position and the mattress size required. As a general guideline, memory foam mattresses are great for side sleepers, hybrids for stomach sleepers, and innerspring or hybrids for back sleepers. Additionally, consider your height and weight.
2. Enhance Your Sleeping Posture
Each individual has their favored sleeping posture, which can be challenging to alter. Nonetheless, there are methods to enhance your sleep quality. For instance, use pillows to alleviate back pressure. Placing a pillow under your knees can promote better spinal alignment for back sleepers. Placing a pillow between your legs can also be beneficial. Furthermore, inserting a small pillow between your waist and the bed can relieve back pressure.
Sleeping in a fetal position on your side can aid in managing back pain, especially for individuals with a herniated disc. For stomach sleepers, placing an extra pillow beneath the abdomen can alleviate back and neck tension.
Consider experimenting with a reclined position, but this may necessitate an adjustable bed. This setup can reduce back pressure and enhance spinal alignment.
3. Secure a Quality Pillow
It may seem obvious, but selecting a good pillow can significantly enhance your sleep experience. Opt for a pillow that supports your neck and upper back. Generally, thinner pillows are recommended for back sleepers, even thinner for stomach sleepers. Alternatively, if you’re a side sleeper, opt for a firmer, thicker pillow.
4. Engage in More Physical Activity
Eat, sleep, repeat might sound amusing, but it’s not conducive to your back health. Allocate time in your daily schedule for core workouts. Exercises strengthen your core, back, and abdomen, enhancing flexibility. Proper exercises can alleviate existing back pain and prevent future occurrences. Periodically stretching or incorporating yoga into your routine is also beneficial.
5. Establish a Routine
In terms of routines, adhering to a healthy daily regimen is essential for feeling energized and rejuvenated. Avoid working after hours, especially in bed. Many individuals fall into this trap, spending prolonged periods hunched over screens, adversely affecting their posture. Develop a balanced routine that incorporates various activities.
6. Uphold Proper Posture
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