According to the American Chiropractic Association, over 31 million Americans suffer from back pain.For those who deal with daily back muscle or spine pain, something as simple as a good night’s sleep can be incredibly challenging to achieve. Here are some tips that will help those suffering from back pain sleep soundly at night,presented by PainFreeOutlet.com.
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1. Stretch Before Bed
Doing a stretch or some quick yoga before bed can be an incredible way to reduce pain before you hop into bed. In fact, some studies show that a session of yoga or tai chi before bed can improve your overall quality of sleep — not to mention relax your tense back muscles.
So, before you cover up and turn out the lights, consider stretching. It may be the secret to ending your nighttime back pain.
2. Sleep in Back-Friendly Positions
While back pain is considered the world’s leading cause of disability and pain, it’s not like many other health concerns. You can’t simply take medication to make it go away. Typically, back pain comes from bad posture, incorrect lifting habits, weight, and, believe it or not, incorrect sleeping positions.
Many of us toss and turn at night, and the positions we sleep in can do harm to our spine and muscles. Luckily, there are a variety of back-friendly sleeping pillows that can help you correct those awkward sleeping positions.
For side sleepers, try sleeping on your side with a pillow in between your knees. Stomach sleepers can try sleeping with a pillow under their stomachs, and back sleepers can try sleeping with a pillow under their knees. Each of these methods should help you sleep in positions that are more comfortable for your back.
3. Try Different Surfaces
According to Brandon Gaille, around 36 million mattresses are shipped to homes in the US every year, and those numbers don’t even include pickups. So, it’s safe to say that most of us sleep on mattresses. But, even if those mattresses are incredibly comfortable, they’re not always the best for your back.
Believe it or not, the best place to sleep may be your hardwood floor. That’s right! Many people claim to have completely cured their back pain issues by sleeping on the hard floor. So, instead of spending tons of dough on a fancy new mattress with tons of sleeping angles and contouring foam,consider taking a nap on the floor instead.
4. Use Rest and Relaxation Apps
Some statistics indicate that over 80 percent of the adult population in the US owns a smartphone. So, why not use that smartphone to help you get some sleep? There are tons of apps on the marketplace that exist solely to help you get a better overall night of sleep. Apps like Sleep Cycle can ensure that you wake up easier by adjusting your alarm pattern to better match your natural circadian rhythm.
You can also try meditation apps like Headspace and Calm. Some studies show that meditation can alleviate lower back pain. Other apps, like Relax Melodies can play calming background music to help you fall asleep faster.
If you do choose to utilize relaxation and sleep apps to help you out with back pain, make sure that you have a smartphone plan that can handle the influx of data. And if you intend to listen to relaxing music or guided meditation, make sure you have a quality speaker that you can easily sync with your smartphone, or even your tablet.
With millions of sufferers, back pain is one of the most common sources of a poor night’s sleep. Fortunately, there are a few things you can do to increase your quality of sleep. From rest and relaxation apps to yoga and changing your sleeping position, your perfect night of sleep may be just a few apps away.
I would like to thank Diane Harrison for providing us with her guest article which contained valuable tips and strategies on getting quality sleep for those experiencing back pain. Sleep is a much-needed activity, especially in this stressed-filled competitive society, and moreover, being deprived of sleep will negatively affect your quality of life.
If you are seeking helpful health information, please visit her web site at www.healthpsa.info. The articles on her site is a reflection of her passion for helping others along with her excellent writing and research skills.
