Over the last couple of years, the number of people who are suffering from back pain has only increased with time. Whether you are suffering from chronic back pain or acute back pain, the pain can be intense enough to disturb your entire night’s sleep.
The Global Burden of Disease had conducted a study where its researchers claim that lower back pain is the leading cause of disability for many people across the globe. The fact that you need a good night’s sleep to recover from pain makes the entire situation ironic. After all, how are you supposed to sleep when as soon as you lie on your bed, your back starts to hurt?
Thankfully, there are a few tips that you can follow to get a good night’s sleep without any compromise on your part.
Invest in a mattress specially designed for back pain
Not many of us are aware that there are mattresses for back pain issues that employ the use of a special design and technology that can aid to provide better support for your back, shoulders, and neck. Also, buy a mattress that is on the firmer side or is memory foam.
Your aim should be to choose a quality mattress that is flexible, sturdy, and has a material that facilitates breathability. There are also designs that include different innovations like ventilation systems, integrating gel, and even hypoallergenic materials—basically, you are spoilt for choice!
Listen to slow-paced music before you go to sleep
Music is a renowned stress buster. People resort to music when they are feeling sad, happy, or when they are in pain.
In the case of back pain, the biggest issue is that the body just learns to be in pain. You see, sometimes you will feel pain in your lower back even when there is no particular origin of the pain. This is precisely why you need to shift the focus to something else.
When you listen to slow-paced music, you are forcing your body to concentrate on something else other than sending pain signals to your brain. Of course, you have to listen to music that has a calming effect for this purpose. Rock or punk music will most certainly have an opposite effect to the one that we are aiming for. It will also make your brain more active which will cause difficulty in falling asleep.
Work on finding a sleeping position that makes you comfortable
Your sleeping position can play a crucial role to relieve you from any stress or discomfort. It’s not necessary for you to lie on your back when you go to sleep, contrary to popular belief. You can always change your sleeping position to one that makes you feel completely at ease. In fact, you can also use small pillows to fill in gaps between the mattress and your body for further assistance.
If you like to sleep on your stomach, place a pillow between your abdomen and the mattress. You can also place another pillow under your lower abdomen and pelvis area. Not only will this help to give you more support, but it can also lower stress levels.
Sleeping in a fetal position can work well for people who have a herniated disc as well. When you curl your torso, the space between the vertebrae can open up, giving you added comfort. The only thing that you have to remember is to switch sides from time to time because too much pressure on one side can cause an imbalance.
If all this sounds intimidating to you, you can always enlist the help of a doctor to get sleeping position tips. You’ll be pleasantly surprised at the different ways in which you can sleep comfortably when you have back pain.
Make a point to avoid using electronics at least 30 minutes before you go to bed
It should be interesting to note that most of the time back pain is caused by bad lifestyle choices. This can include bad posture, spending too much time in front of the television, and so on.
Most of us are borderline addicted to using our phones or watching television. What was initially a good way to de-stress and calm our brain, has now turned into a plague that can cause difficulty in sleeping.
If you have an unhealthy habit of watching sitcoms or movies just before going to sleep, you need to immediately change this. Also, those last-minute scrolls through Instagram, Facebook, and Twitter that quickly turn into a couple of hours of endless scrolling need to be avoided as well. It is important that you stop using all your electronics at least 30 minutes before your bedtime.
We are aware that at first, you will find this very difficult to follow. But, with time, you will get accustomed to this way of living. To make it easier for you, we will suggest that you leave your cellphone or any other gadget outside of your bedroom to reduce any temptation. Avoid getting a TV installed in your bedroom as well.
The reason why this step is important is that the light emitted from our electronic devices can confuse our body to differentiate between the time of the day. If it thinks that night time is actually daytime, you will end up being awake for the entire night. Considering the recurring pain that back pain patients tend to be in, this is most certainly something that they should avoid. Try to remain in darker places to fall asleep faster.
Consult a doctor or health specialist
If nothing seems to be working for your back pain, scheduling an appointment with your doctor might be your best bet. You can ask your doctor to prescribe you with sleeping aids that can help reduce the intensity of the pain.
We will also strongly urge you to not self-medicate in case of sleeping aids. It’s important that you consume the right amount under the guidance of an experienced doctor.
Resources— Sleep Advisor, Healthline
