Stop Back Pain Disturbing Your Sleep
Sleep disturbance due to back pain is one of the most common reasons people eventually decide to seek help for their back pain.
The tiredness and fatigue from a few nights of disturbed sleep due to pain can quickly take their toll. Whats worse, poor sleep is linked with increased pain sensitivity so it eventually becomes a vicious cycle thats hard to break.
This is why we make getting pain free sleep one of the biggest priorities.
Here are some of our tips from trying to limit the effect of back pain on your precious nights sleep.
Sleeping Position - most people have a preferred way of sleeping. On their back, their side, or front. Making a few simple modifications to your favourite position can make all the difference. If you sleep on your back, place a pillow underneath your knees. On your side, place a pillow between your knees, on your front, place a pillow underneath you ankles. By doing this, you can reduce some of the pressure on your back as you sleep.
Make sure to sit in a comfortable position whilst resting at night - a lot of people think that they have to sit up straight when they have a sore back. We hear a lot of people sitting upright in hard chairs to relax at night because they think its good for their back. Its simply not the case. We recommend lying or sitting in a way that gives you the most pain relief. This way, by the time you come to go to bed, you’ve not irritated your back by sitting in an uncomfortable position.
Incorporate some movement into your relaxation time in the evening - its easy to get stuck for 2-3 hours watching TV in the evening. Make sure to move a little more frequently when you have a sore lower back. This can help stop the pain ramping right up until bed time. You can even try some gentle stretching before bed.
Try a nighttime routine - 30 minutes before bed, start to wind down for the evening. Take a hot bath or shower, do some light stretches, read a book and relax as you get ready to sleep. Jumping of the sofa after sitting for 2 hours, and straight into bed to lie for 7-8 hours means that you’ve potentially not moved for 9-10 hours. By getting some blood flowing with heat from the shower or gentle movement, you can help reduce some of the symptoms of your back pain.
If you are getting persistent night pain, its very important to contact a health professional. If you need advice please call 01563262123 and a member of our team would be happy to help.
Wants some more tips? Download our FREE Back Pain Ultimate Guide by clicking here.