We spend roughly a third of our lives sleeping. Well, when all goes as planned, that is. There’s little more important than getting a good night’s rest, so it makes sense that there’s nothing as frustrating as tossing and turning, unable to get the sleep you need. Oftentimes this is linked to or can result in pain throughout the body. Based on how you sleep, your neck, shoulders, back and hips are all at risk for wear and tear, for strain and pain.
Back pain is unfortunately one of the most common issues someone may experience in their lifetime. Keep these tips in mind if you’re suffering from issues with your back:
- Back sleepers: Try putting a pillow under your knees to maintain your spinal curve.
- Side sleepers: Try drawing your knees up toward your chest with a pillow between them, perhaps a full-length body pillow if you prefer.
- Stomach sleepers: If you must sleep this way, try resting a pillow under your lower abdomen and pelvis.
- Be careful to rise from bed attentively and not intensify your issues. Roll onto your side and bend both your knees. Drop your feet over the side and push yourself up with both arms. Move to the edge of the bed and stand up with neutral posture.
- If pain persists, consider cold therapy treatment with an ice pack before bed.
Let’s address the elephant in the room: Sleeping on your stomach is almost never a good decision. It flattens the natural curve of your spine and invites pain all over, especially the back. It puts undue stress on your muscles. If you can’t seem to sleep any other way, consider sleeping without a pillow at all. Side and back sleep positions are much preferable, and varying your sleep position throughout the night may be the best solution.
One of the best ways to enhance your sleep and reduce the possibility of injury is practicing what is known as proper “sleep hygiene,” or good habits to ensure consistently high-quality sleep. Some of these habits include sticking to a nightly routine and sleep schedule (going to bed and waking up at the same time daily), reducing stimulants before bed, exercising regularly, avoiding abuse of sleeping medicine, keeping your sleep environment cool and dark, exposing yourself to natural light during the day, avoiding blue light emitted by some technology, stretching, and much more. The better you sleep at night, the less likely you are to experience pain. Quality sleep can help your muscles relax and heal, while sleep deprivation negatively impacts how we perceive pain.
Finally, poor sleep is even more likely on the wrong mattress and pillow. There is no one-size-fits-all solution to improve your sleep. Take our exclusive in-store Sleep Assessment to determine what’s keeping you up at night and find a properly fitted solution.
With any luck, you’ve found some small way to help you sleep better at night. If your issues persist, it may be time to see a doctor for a professional opinion. But if your issues can be fixed with a sleep solution, we’ve got you covered. Visit a conveniently located Sleep Outfitters near you today!