Suffering from Back Pain?

Getting through the day with back pain can be difficult. But a good night’s sleep can be even harder to get. It may be difficult to find a comfortable position and even when you do, you wake up with more pain than before. Sleep is essential for your overall health as it allows our bodies to recover and repair.

Experiencing Back Pain?

Not getting enough sleep each night can lead to an increased risk of multiple diseases, as well as a decrease in your daily functionality. It is no secret how a bad night’s sleep can affect your mood and ability to perform at your best the next day. So why keep struggling to sleep while suffering from back pain? Here are five ways to improve your back pain to help you get a better night’s sleep.

1. Finding the right position

Just can’t find relief? Don’t worry as there are ways to find relief and stop tossing and turning. Grab an extra pillow to use under or between your legs for extra support which will relieve your aching back. Why a pillow? Adding a pillow will relieve the stress placed on your hips and pelvic area preventing the spine from coming out of alignment which in turn will relieve your back pain. Side sleepers should place the pillow between their knees and draw their knees slightly to their chest.

If sleeping on your back, place the pillow directly underneath the knees to relieve any back pain you may be experiencing. Avoid sleeping on your stomach as this will place increased stress on your back but, if this is your chosen position, place a pillow under the stomach to gain some relief. Find the position that’s best for you and don’t forget to add that extra pillow to your sleep routine.

2. Stretch before bed

Get your stretch on! Add a light stretch routine before you go to bed as this will relieve some of the tension in your back. Stretching will not only bring you into a relaxed state of mind, but it will also directly affect your muscles and spine positively! Research has shown that people’s back pain is caused by tight muscles surrounding an individual’s back.

Stretching reduces the tightness within your muscles allowing relief for your back pain. Keeping your routine gentle and targeting your whole body to allow all your muscles to reap the benefits. Start with one to two stretches per muscle or muscle group and don’t forget that there are plenty of resources to find easy, short stretch routines to follow.

3. Strengthen your core

Did you know that all your movements originate from your core? That’s right, your core connects your upper body to your lower body and vice versa. Your core is involved in every moment you make, from walking to making dinner, you are not using your core. Your core is designed to stabilize your body by providing support and balance to your movements. It not only includes your abdominal muscles but all muscles within your lower back and hip/pelvic area.

If your core is weak or has muscular imbalances this may be causing your back pain resulting in your lack of quality of sleep. with core exercises that will strengthen and stabilize such as isometric holds and rotations. Ditch the crunches! Focus on actively engaging your core during your daily movements from walking to standing up from a chair.

4. Incorporate Yoga into your routine

Yoga too? Yes, you want to incorporate yoga into your workout routine as it has many benefits in relieving your back pain which in turn improves your quality of sleep. As said previously, it is important to have a strong core, and yoga improves just that! Yoga has been proven to improve your posture, strengthen your core, and improve your back health.

A triple threat! It is a combination of stretching and core strengthening exercises that will provide strength through your whole body. You will achieve the ability to do more with less pain as you continue to improve the yogi within you. Check out this article to find what practice of yoga is best for you!

5. Reduce your stress

Increased or chronic stress in your life? If so, this may also be causing your pain and lack of sleep. Any stress placed on your body will elicit your body to respond through physical symptoms such as headaches, increased blood pressure, chest pain, to name a few. In addition, you will feel your muscles tense up but then relax once the stress has passed. Experiencing chronic stress though will place your body in a constant state of tension in which you may develop pain in your low and upper back.

Your body being in a constant state of stress will affect your quality of sleep. But there is hope! Reducing your chronic stressors will take time but can be managed to improve your physical well-being. There are many ways to reduce your stress such as yoga, physical activity, daily meditation, and many more. Find what works for you and stick with it! Want to learn more about the effects and ways to manage your stress? Check out ‘Stress And How It Affects Your Body, Diet, and Training’.

Remember that this isn’t one size, fits all approach. Find what works best for you or even a combination of remedies that will work. What works for someone else may not be what works for you. That’s okay as you now you have the tools to find what will improve your back pain and get a better night’s sleep!