Following a famous study, it was found that lower back pain is the number one cause of disability worldwide. However, it is interesting to know that back pain is not caused by any severe medical disorder, like arthritis or cancer. Instead, people experience back pain because of strain or stress from faulty posture, lifestyle habits, and awkward sleeping positions.
Tips on sleeping well with chronic back pain
- Practice yoga every day
Yoga is a therapy for the body and the mind. By way of rhythmic breathing, meditation, and physical poses, yoga improves sleep and relieves you from chronic backache. It is recommended to learn yoga only from a practicing yoga instructor. He will help you tailor a few poses, which will be good for your back. Ensure that you practice according to your tolerance levels. After you learn all the instructors’ poses, you can practice them at your home’s convenience. However, at any time, if you experience any discomfort while performing any yoga pose, you must inform your instructor. It may be either because your back pain is severe or if you do not do the pose right.
- Pick the right pillow for your head
The head pillow that you take while sleeping must ensure that the neck’s natural position is well-maintained. Further, the pillow must assure proper support to the spine. It should also be adaptable to the various sleeping positions and must be comfortable. A good pillow is one that can retain its shape after usage. An important tip on sleeping well with chronic back pain is that you must change your pillow every 12 to 18 months. If you sleep on your back, you should opt for a thinner pillow as raising the head beyond a certain level puts a strain on the back and the neck. You can look for a memory foam pillow as it is not just firm, but also adapts to the neck and head shape. Side-sleepers must pick a thick pillow, such as a gusseted pillow. Lastly, those who sleep on their stomach must either not take a pillow or use a thin pillow.
- Be careful when selecting a mattress
An important tip on sleeping well with chronic back pain is to pick a medium-firm or a firm mattress engineered with superior quality foam or inner sprints. If you do not want to invest in a new mattress, you can accentuate your innerspring mattress by adding a memory foam topper.
- Take slow and deep breaths
Rhythmic and slow breathing has a calming impact on your mind and body. It also helps alleviate stress and pain and induces sleep. Research suggests that taking deep and slow breaths before sleeping can help you sleep faster at night. The breathing technique synchronizes your breathing pattern and heart rates and helps promote a good night’s sleep.