Dealing with back pain at night is one of the most common problems faced by people today. You aren’t alone. Back pain can cause a restless night, which results in you having a horrible day.
Thousands of people struggle with this issue, and yet, there are some simple and effective ways to combat back pain at night.
In this article, we’ve gathered 4 effective tips to help lessen back pain at night.
Try to Sleep in the Fetal Position
Sleeping in the fetal position has been proven to help lessen back pain. It is especially good if you suffer from a herniated disc. The fetal position helps ease pain by curling your torso. This curling opens up the spaces between your vertebrae. Remember that the discs in your spine are soft cushions between the vertebrae.
If you aren’t familiar with the fetal position, don’t worry. Follow these easy steps to start sleeping in this position.
Lay down on your back, and then gently roll over onto your side.
Now tuck your knees in towards your chest.
Gently curl towards your knees
Top tip: It is important to switch sides during the night, as this will prevent any imbalances.
Are you and your partner sleeping in the best positions? Find out in our blog, “What Sleeping Positions Will Be Best for You as a Couple.”
Invest in a Quality Mattress
A lot has been written about the importance of sleeping on quality mattresses, and for a good reason, too. We suggest that you focus on a memory foam mattress to help ease back pain.
A recent Harvard study proved that your mattress plays a critical role in lessening back pain. This study also found that the best mattresses for back issues are memory foam mattresses. They aren’t too hard, nor are they too soft.
A quality memory foam mattress is a sound investment and will certainly help provide you with a proper night’s rest.
Try to Sleep on Your Back, and Place a Pillow Under Your Knees
This is our favorite sleeping position and may be the best way to ease any pain during the night. If you sleep in this position, you will distribute your weight evenly across your body and the bed. With your weight evenly distributed, you will be placing less pressure on those sensitive points in your spine.
Here are some handy tips to make this sleeping position a comfortable one.
- Lay flat down on your back.
- If you feel it would be comfortable to do so, add a pillow or even a rolled-up towel under the small of your back. This will add some extra support for your lower back.
- Place a pillow under the back of your knees. This step is quite important. The pillow helps to keep your spine neutral and helps to create that natural curve to your back.
This position is beneficial as it helps to align your spine while you sleep.
Monitor Your Alignment
Our last tip is probably the most important one. Keep an eye on your body’s alignment. Tossing and turning in bed can twist your spine out of alignment, which will end up aggravating your pain.
To ensure proper alignment, simply try to keep your hips, shoulders and ears in a line. If you need to turn over, try to move your entire body as one unit. You may also find it helpful to first pull your knees up towards your chest and then turn.
You must also look at any gaps between your body and the mattress. If you notice any gaps between your body and the mattress, use some pillows to fill the gaps. Doing this will prevent extra strain on your body.
Other Useful Sleeping Tips
We addressed the best ways to ease your back pain when sleeping. Now, we want to quickly point out some helpful tips to make your night’s rest a wholesome, healthy one.
Don’t Exercise Before Going to Bed
Exercising releases adrenaline and also raises your body’s temperature. The combination of these two factors will make it difficult for you to sleep at night. Strained and possibly sore muscles will also further aggravate your pain.
Choose the Right Pillow
It is important that your pillow cradles your neck and head. It should support the upper part of your spine. Your pillow is also important for filling any gaps between your head, neck and the mattress.
Look for a memory foam pillow to compliment your memory foam mattress.
You Aren’t Alone
A Georgetown University study revealed that over 65 million Americans suffer from back pain. Yet, some minor changes to your sleeping habits such as a new mattress or sleeping position could go a long way to improving your quality of life, and lessening that back pain at night.
Looking for more ways to feel your best? Read our post, “10 Lifestyle Changes To Improve Your Health.”