After another hard day you want nothing more than a good night’s sleep. Having to suffer from back pain at night not only deprives you of the rest your body needs but can also cause further health issues than what you are currently experiencing. Such things as sciatica or lower back pain during rest periods could be your body telling you about the early signs of a possible herniated disc or spinal issues that a medical professional needs to check out.
There are certain things that you can do to help prevent waking up with a stiff or sore back which are easily implemented without having to change your sleeping habits or buy any more of those magical back pain relievers that are sold on the television. Try these 3 back pain tips for a week or so and see if they help.
#1 First of all make sure you have a pillow that supports your neck when you sleep. To have the neck in what is called a “neutral” position is vital for proper support and less stress put on the entire length of the spinal cord. Since you should be getting about eight hours of sleep every night it would be to your best advantage to have your neck supported correctly.
#2 Proper sleeping position is one of the first things you are taught if you have ever had to go to physical therapy or a back specialist. The best position to sleep is one where you are lying on your side in a fetal position which places your entire spine in a “neutral” position. Make sure your legs are slightly bent at the knees and you can even place a small pillow for support between your knees if it makes you more comfortable.
#3 Most people do not think of this as being important but this tip can save you a lot of pain. When you are sleeping and have the need to get up during the night to go to the bathroom or when you are getting out of bed in the morning, do not just jump out of bed. Since you should already be lying on your side from sleeping use the opposite hand and place it on the bed next to you. Then easily push up using the bed as a support. As you slowly lift yourself to a sitting position swing you legs down towards the floor in unison with sitting up. This prevents major pressure on your spine especially when it has been at rest for eight hours.
These 3 tips for back pain at night should be able to help relieve some of the pressure put on your back when it should be getting rested up for the next day. Having a rested and relaxed spine in the morning is key to starting the busy day out on the right foot. By discovering some simple techniques can also save you some doctor visits in the future.