Adults need about seven to nine hours of sleep each night. Unfortunately, almost 50% of Americans say they feel sleepy during the day. About 35.2% of all adults sleep for less than seven hours each night.
Without enough sleep, you could struggle to focus during the day. Unfortunately, back pain could impact your ability to fall asleep each night. Pain can disrupt your ability to sleep, while poor sleep can add to your pain.
Learning how to prevent back pain as you sleep can help you get the rest you need. Read on to learn more about preventing back pain while sleeping today!
Adjust Your Sleep Position
If you toss and turn at night due to your back pain, you could struggle to get the sleep you need. Learn how to reduce your back pain while sleeping by getting into the right position.
If you prefer sleeping on your back, consider putting a pillow under your knees. Positioning a pillow beneath your knees will ensure your spine maintains its natural curve as you sleep.
For additional comfort and support, you might want to put a rolled towel under your lower back as well.
When sleeping on your back, make sure your weight is evenly distributed. Sleeping on your back can ensure less stress on pressure points to minimize your back pain.
Do you prefer sleeping on your stomach? In that case, place the pillow under your lower abdomen and pelvis instead. For stomach sleepers, this position will help ease back strain.
Sleeping on your stomach is recommended if your back pain is due to degenerative disc disorder.
Side sleepers, on the other hand, should draw their legs up slightly toward their chest as they sleep. Consider sleeping with a full-body pillow between your knees, too. The pillow will promote better spine, hip, and pelvis alignment.
Try to switch sides every once and a while to minimize stiffness or imbalances.
Sleeping in the fetal position is ideal if you have lower back pain due to a herniated disc.
When choosing between these sleep positions, consider the specific types of back pain you’re experiencing. These small modifications could help take a load off your back, preventing back pain from keeping you up at night.
Switch Your Mattress and Pillow
As you learn how to prevent back pain, it can help to look at your environment. Sometimes, changing your sleep position isn’t enough. You may need to switch out your mattress and pillow, too.
When choosing the right mattress and pillow, prioritize your comfort. Everyone’s preferences are different. The types of back pain you’re experiencing can impact your needs, too.
The right pillow and mattress will facilitate proper alignment. Together, they can help ease the stress and pressure on your spine. You should experience pain relief as a result.
Consider adjusting the size of the pillows you use. Otherwise, try to opt for a softer or firmer mattress, depending on your needs.
If you prefer sleeping in a reclined position, consider searching for an adjustable bed.
Consider reevaluating your mattress every six to eight years to ensure it’s providing optimal support and comfort. Make sure the mattress you choose keeps your spine in an optimal position as you sleep.
Get Up With Care
Preventing back pain during the day could help you avoid flare-ups at night.
First, make sure to get out of bed with care. If you make quick movements or bend at the waist, your back pain could get worse.
Instead, take the time to roll over onto one side. Then, push your way up using your arms. Swing your legs out of bed before standing up slowly.
When it’s time to lie down at night, reverse that process and get comfortable.
Exercise Your Core
Improving your physical health and keeping your body in the best possible shape could minimize your back pain while sleeping.
Start by choosing exercises that strengthen your core. Prioritizing the muscles in your lower back, hips, pelvis, and abdomen could minimize your back pain in the future.
Work to improve your flexibility and strength to avoid straining your back. It could help you avoid muscle spasms at night as well.
Before bed, try a few gentle yoga stretches, too. Yoga could help reduce your stress levels, which could help you sleep a little easier as well.
Establish a Routine
Once you start applying these tips, maintain consistency. Follow a routine to help your body recognize it’s time to go to bed.
First, make sure you’re going to bed at the same time each night and waking up at the same time each morning. At night, follow the same routine (such as brushing your teeth, stretching, and reading a book before bed).
Minimize Stress
Stress could cause back pain and impact your ability to fall asleep at night. Look for ways to rest and relax before bed. For example, you can try yoga, relaxation techniques, or journaling.
Don’t Give Up
If you’re still struggling to find a solution, don’t give up. It could help to know you’re not alone.
In fact, about 65 million Americans report recent episodes of back pain. About 16 million of these adults (8% of the adult population) struggle with chronic back pain. Back pain is now the sixth most costly condition in the US, too.
If you’re experiencing back pain while sleeping, consider visiting a specialist. They can help by determining the root cause of your back pain. Understanding the different types of back pain can help you find the best solution based on your needs.
Catch Those Z’s: Discover How to Prevent Back Pain as You Sleep
Don’t let your back pain impact your ability to fall asleep each night. Otherwise, inadequate sleep could impact your ability to function during the day. Instead, use these tips to learn how to prevent back pain.
A few small changes could minimize your back pain while sleeping, ensuring you get the rest you need.
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