Back pain is bothersome during your waking hours, but you may be able to distract yourself from the discomfort with the day’s activities. However, experiencing back pain at night is another story.
“Pain and sleep have a complex relationship. Pain can disrupt sleep, and poor sleep can make it more likely that a person will experience pain,” says SleepFoundation.org.
Yes, the pattern of pain and sleep loss can become a vicious cycle. Since pain in the lower back, upper back, hips, or neck may prevent you from getting needed rest and disturb your routine, it’s essential to address the pain.
Here are some ways to reduce, manage, and treat back pain so you can get a good night’s sleep.
Find the Right Sleeping Position
Whether you prefer to sleep on your back, your side, or your stomach, the key is maintaining proper spinal alignment.
“By making simple changes in your sleeping position, you can take strain off your back,” explains Mayo Clinic. The Clinic recommends using pillows to accommodate the natural curve of the spine and reduce pressure.
Here’s how to minimize back pain by using pillows in the following positions:
- Sleeping on your side. – If you sleep on your side, position a pillow between your knees and alternate sides whenever you wake up. Alternatively, you can hug a body pillow.
- Sleeping on your back. – Placing a pillow under your legs at the knees or a small pillow or towel under the lower back can help relieve pain when sleeping on your back.
- Sleeping on your stomach. – Avoid sleeping on your stomach if possible. If that’s the only way you can sleep, place a pillow or rolled-up towel under your hips and consider resting your head directly on the mattress instead of using a pillow to reduce neck strain.
While it may be difficult to control your positioning once you fall asleep, be conscientious about starting in a good position. Using pillows for support may help you stay in a supportive position throughout the night.
Find the Right Mattress for Your Body
Some people prefer a firm mattress, while others report sleeping better on a softer one. Mattress choice comes down to personal preference and depends mainly on your body type.
“If your hips are wider than your waist, a softer mattress can accommodate the width of your pelvis and allow your spine to remain neutral,” advises Cleveland Clinic. “If your hips and waist are in a relatively straight line, a more rigid surface offers better support.”
Investing in a mattress with good spinal support may help you reduce back pain.
Get Professional Back Pain Treatment
If tossing and turning due to back pain is a nightly occurrence, you may be dealing with chronic back pain. It is vital for patients with back pain that does not subside in a few days to seek professional help.
Irving, TX Chiropractic Therapy
Don’t let back pain interfere with your sleep and leave you tired every morning. The Spinal Health & Wellness team offers multiple treatment options for back pain, whether due to injury, accidents, or other factors.
Our conservative back pain treatment methods include:
- Spinal decompression
- Spinal manipulation
- Manual therapy
- ART or soft tissue therapy
- Cold/heat therapy
- Exercise rehabilitation
- Kinesio taping
- Bracing
- Home care plans
Please schedule an appointment at one of our North Texas locations, and our skilled medical staff will work with you to map out a road to recovery.
Between now and your appointment, read our tips for alleviating back pain, including excises and useful remedies.