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Low back pain is a common issue that can make it difficult to get a good night’s sleep which is necessary to help promote physical healing, emotional well being, and an improved mental state. The discomfort can disrupt your sleep, causing you to wake up feeling tired and exhausted. Fortunately, there are some simple tips and strategies that you can use to alleviate back pain and enjoy a good night’s sleep. In this blog post, we’ll share some of the best sleep tips for back pain.
- Choose the Right Mattress
One of the most important factors that can affect your back pain is your mattress. A good mattress should provide adequate support to your spine, keeping it in a neutral position. If your mattress is too soft or too firm, it can cause your spine to become misaligned, leading to back pain. Consider investing in a medium-firm mattress that can support your back and alleviate pain.
The Purple Mattress is a hypoallergenic mattress that is durable and has good support. It comes in medium-firm which is recommended for most people dealing with back pain although it is important to note that each person’s body may have different preferences towards mattress types. Here is a link to a purple mattress here https://amzn.to/3IVg2b3 (paid link)
- Practice Good Sleeping Posture & Use Pillows For Proper Support
Your sleeping posture can also affect your back pain. Avoid sleeping on your stomach, as this can put strain on your neck and back. Instead, try to sleep on your side or back with a pillow to support your head and neck. Additionally, keep your shoulders and hips aligned to avoid putting undue stress on your spine.
Using a pillow to support your spine can help reduce back pain while you sleep. Place a pillow between your knees if you sleep on your side, or under your knees if you sleep on your back. This will help keep your spine in a neutral position, reducing pressure on your back muscles and joints.
I use this between the knee pillow to help support my hips and lower back while laying in a side lying position and decrease strain to the spine to help decrease back pain throughout the night. I have used normal pillows in the past but the problem is that they end up getting tossed to the side and on the floor in the middle of the night. The contour of this between the legs pillow allows it to stay in the proper position throughout the night. https://amzn.to/3Z1RiUo (paid link)
- Stretch Before Bed
Stretching before bed can help loosen your muscles and reduce tension, leading to a more restful night’s sleep. Consider gentle stretches such as knee-to-chest stretches or child’s pose. Consult with your doctor or a physical therapist if you’re unsure which stretches are best for your specific condition.
Check out this video here for easy stretches to help open up your hips and low back https://youtu.be/mf_8m2HxMzc
- Use Heat or Cold Therapy
Applying heat or cold therapy to your back can help alleviate pain and stiffness. Consider using a heating pad or a warm towel for 15-20 minutes before bed to help relax your muscles. Alternatively, you can use an ice pack wrapped in a towel to reduce inflammation and numb pain.
- Practice Mindfulness Techniques
Stress and anxiety can exacerbate back pain and disrupt your sleep. Practicing mindfulness techniques such as deep breathing or meditation before bed can help calm your mind and reduce stress levels. This can lead to a more restful night’s sleep and less pain the following day.
Some apps to help with guided meditation include the Daily Calm app and Headspace app.
In conclusion, back pain can make it difficult to get a good night’s sleep, but there are strategies and techniques that can help. Choosing the right mattress, using a pillow to support your spine, practicing good sleeping posture, stretching before bed, using heat or cold therapy, and practicing mindfulness techniques are all effective ways to alleviate back pain and promote restful sleep. By incorporating these tips into your bedtime routine, you can wake up feeling rested and rejuvenated.
If you have been having back pain for more than 2 weeks we recommend seeking out personalized care from a healthcare professional such as a physical therapist.
You may contact us via call or text at 616-757-0932 to speak with a doctor of physical therapy at Fuel Health & Wellness today.