Even if you find a sleeping position that partially soothes your pain, the ideal result—where you sink into that much-desired deep and peaceful sleep—remains far from reality. That’s why in today’s post we’ll give you some valuable tips on how to get as close as possible to enjoying a pleasant and relaxing rest, despite back pain.
Discover the Best Sleeping Positions for Back Pain
You might think there’s no perfect way to position your body without discomfort, and you’re probably right. But these five proven best positions for back pain can help significantly improve your sleep quality:
- On your back, with a pillow under your knees – lying this way helps your back maintain its natural curve while evenly distributing your body weight. The pillow helps reduce pressure on your lumbar spine;
- On your stomach, with a pillow under your pelvis and lower abdomen – this position is especially helpful for people with a herniated disc, as it reduces tension on the intervertebral discs;
- On your side, in the fetal position – again, a good idea for those suffering from degenerative disc disease; this position opens the space between vertebrae, reduces disc pressure, and prevents backward bending of the spine;
- On your side, with a firm pillow between your knees – this helps maintain optimal spinal alignment, while the pillow reduces lower back pain;
- On your back, slightly reclined – by creating a slight angle between your torso and thighs, the recline helps reduce pressure on your spine and provides proper support for your back.
Do Stretching Exercises Every Evening Before Bed
Create this routine before going to bed—it takes no more than 10-15 minutes and greatly helps relieve your health issues. Daily stretching exercises will improve your flexibility and strengthen the muscles supporting your back, which will significantly reduce pain. For best results, target these muscle groups: abdominal muscles, hips, lower back, and pelvis.
Invest in a quality mattress and pillow
You cannot enjoy quality rest without quality sleep products, namely: a proper pillow and mattress. The mattress should be moderately firm to provide good support for your spine, yet comfortable enough to help you relax. Likewise, it is recommended to choose a comfortable pillow that supports your neck and keeps your head aligned with your spine.
Try the Effect of Heat Therapy for Better Sleep
Heat therapy is one of the most popular methods for relieving back pain. Use a heating pad, vest, or cushion (these can be electric or infrared). Place the device on the painful area for 15-20 minutes before bed and wait for the warmth to relax your muscles. Alternatively, before going to bed, you can take a long hot shower or even a bath.
Experiment with Relaxation Techniques and Soothing Rituals
Techniques like gentle and pleasant yoga exercises, meditation, and deep breathing before sleep can help you cope more easily not only with physical pain but also with anxiety and restlessness. This way, you help your body relax on many levels and achieve full relaxation. When your nervous system is calm, your sleep is deeper and more pleasant.
Practice Good Sleep Hygiene
Good sleep hygiene is definitely the right path to falling asleep more easily and sleeping long and undisturbed. Build stable and healthy habits to follow every night before bedtime, even on weekends. Try to go to sleep at the same time each night, avoid any alcohol or caffeine before bed, and don’t eat late dinners.
For Even Better Results — Minimize Your Stress Levels
Stress is a common cause of insomnia, but it can also worsen back and joint pain. To reduce stress, use a white noise machine, drink a cup of delicious mint tea before bed, or read from your favorite book. When falling asleep, don’t dwell on your problems and worries; instead, create a beautiful and positive projection in your mind about the coming day.
Sleeping well when you have back pain can be challenging, but with a little discipline and a few helpful factors, this mission is entirely achievable. Invest in quality TED products, develop the right habits, and very soon you’ll be able to enjoy the great results!