|Posted by BGF FitnessSite on September 2, 2017 at 12:45 AM|
Sleeping With Back Pain
The number of people who struggle with back pain in the U.S. is staggering. Vox states that lower back pain affects 29% of American adults and is the leading reason for missing work. There are numerous ways to reduce back pain and in this post we look at how to deal with back pain at night.
The Right Position
If you suffer from back pain one part of your daily routine to scrutinize and change should be your sleeping position. The recommended amount of time the average person should sleep is between 6-8 hours. For those who have back difficulties this can be a long time to sleep in a position that is having a detrimental effect on their spine.
If you are unsure about how your position may be affecting you then Little Things has a sleep position list you can consult. The site shows 5 positions that are known to cause pain and 5 positions that are proven to reduce back and neck pain. For instance, sleeping on your belly means that your entire spine is completely unsupported while your turned head will cause your neck to strain. If you find it hard to break the habit of sleeping on your front then Little Things advises sleeping with a small pillow under your hips to reduce lower back pain. Small steps like these can make big differences to your comfort.
The Right Mattress
While sleeping in the right position is an effective way to reduce back pain, half the battle will be lost if you are sleeping on an unsuitable mattress. If you suffer from back pain then buying a mattress that suits your body and sleeping position could save you countless sleepless nights in the future.
The ideal mattress should be firm enough to support your back while not pushing up against the spine. Modern mattresses will often combine different materials to offer maximum support and comfort. Leesa developed a mattress with a three part layering system that has a top layer of cooling foam followed by a layer of memory foam for comfort. The bottom layer is dense foam for support. These mattress innovations are ideal for both upper and lower back pain. If you are unsure consult your doctor on what mattress is best for you.
Sleeping Away From Home
Back pain can make traveling very uncomfortable especially if you are sleeping on a bed with a poor quality mattress and unsupportive pillows. Real Food Traveler recommend bringing your own pillow when you travel as hotel pillows are notoriously poor and won’t support your neck properly.
If you can’t bring your own pillow, inquire to see if the place you are staying at can help. Some hotels will have different types of pillows available that will better suit your needs.
Before & After You Sleep
How you protect your back while awake is just as important as how you protect it when you sleep. There are plenty of exercises and stretches that can help reduce pain and strengthen your back muscles. Here on Britt Got Fit we presented 10 stretches that can ease lower back pain. These can be done before you go to sleep or when you wake up in the morning.