If you often wake up after a full night of sleep and feel unrested or sore, there is a good chance that back pain is the cause of your difficulty. Poor sleeping positions, constant restlessness and distractions can all lead to back pain sleeping problems. By modifying your sleeping behavior, position and environment, it is possible to alleviate these symptoms. You will find that, once implemented, your sleep is more restful and you do not suffer from back pain upon waking.
The major issue faced by people who suffer from back pain sleeping problems is sleeping position. Force of habit causes many of us to sleep in unhealthy positions. Sleeping on our stomachs or incorrectly on our sides leads to back pressure and pain. There are two suggested sleeping positions:
- 1. Back sleeping: It is still healthiest for your spine and back health to sleep flat on your back. Unfortunately, this can be uncomfortable to many people accustomed to sleeping on their stomachs. Chiropractors recommend starting out by rolling a small hand towel into a rest for the neck. If you still find yourself rolling over from habit, consider using pillows to block your movement.
2. Side sleeping: if you simply cannot sleep on your back, another option is sleeping on your side. Sleep with the knees together and slightly bent. If this is uncomfortable, consider placing a small pillow between your knees. When possible, keep the arms extended and straight.
Back pain sleeping problems can also be addressed by slight changes in your bedtime routine. Restlessness, caused by distractions or poor sleeping habits, often leads to multiple position changes during the course of a night, many of which are unhealthy for the spine and can lead to pain. Develop a relaxing bedtime routine that is designed to wind yourself down. Some suggestions are a warm bath or shower, not eating for one to two hours prior to bedtime, reading, listening to music or meditating. By placing yourself in a more relaxed state when you lay down to rest, you are more likely to sleep soundly, and without movement, which can help alleviate back pain.
Along the same vein, removing distractions from your sleeping area is important as well. Those who fall asleep with the television on or sleep with a bright light on are also likely to be restless during the night hours. Provide yourself with a comfortable, quiet and relaxing environment in which to sleep. The deeper and more relaxing you sleep the less back pain sleeping issues you are likely to face.
Changing the way you sleep can be difficult. Adults often find it nearly impossible. However, implementing a sleeping regimen designed to induce a deep and restful sleep as well as sleeping in the correct position is the best way to alleviate back pain. Patients who suffer from back pain during the day can benefit from these techniques as well.