If you suffer from back pain, you may find it difficult to fall asleep some nights. However, proper rest is important for your overall health. Here are a few ways to sleep with back pain.
Invest in a New Mattress
Mattresses can wear out over time and not provide your spine with the proper support. If your mattress is more than a few years old, it may contribute to your back pain. It may be time to purchase a new mattress. When you’re at the store, don’t hesitate to lie down on several different mattresses to decide which one feels best. The mattress you choose should neither be too soft or too hard.
Do Yoga Before Bedtime
Yoga can benefit many parts of your body, including your back. The child’s pose, down-ward facing dog and pigeon pose are just a few yoga moves that can help alleviate back pain. Try to do these yoga poses before you head off to bed.
Change Your Sleeping Position
Your sleeping position can have a big impact on how your back feels. For example, if you sleep on your stomach, you will put too much pressure on your spine, increasing your back pain. It’s better to sleep on your back or side. Try placing a pillow under your legs if you require extra support.
Work out Your Core
Exercising regularly can help improve your back pain and make it easier to fall asleep. It’s especially important to exercise your core to reduce back pain. If your core is strong and flexible, there will be less stress on your back. Good core exercises include planks, reverse crunches and superman pulls.
Have a Relaxing Bedtime Routine
A good bedtime routine may help you fall asleep easier, ultimately easing your back pain. Avoid alcoholic and caffeinated beverages in the evening, as they can make it harder to fall asleep. It’s also a good idea to avoid using a computer or smartphone too close to bedtime, as screen time can keep you up later.
Additionally, try to do a relaxing activity before you go to bed, such as reading a book or taking a bubble bath. The more relaxed you feel, the easier it will be to fall asleep.