5 Bedtime Habits for a Pain Free Morning

Are you sleeping on a bed of nails?  



The only thing worse than low back pain, is trying

to fall asleep with low back pain.


Unfortunately, the lack of rest caused by nighttime

back pain symptoms increases your body’s release

of stress hormones and decreased pain tolerance.

This results in a vicious pain cycle and frequently

requires an increase in use of pain medication.


The sleep foundation found that sleep quality and

duration are strong indicators of overall health and

quality of life. So, with or without back pain, let’s

discuss how to get a good night sleep with position

and good bedtime habits.


The rule for sleep positioning rests on the alignment

of your spine and surrounding muscles. Therefore,

no stomach sleeping or curling up in the fetal position

as these increase torque and tension on neck and

back muscles. This increases arthritic pain and

irritates spinal nerves due to misalignment.


If you are a side sleeper, put a pillow between your

knees to prevent lower spine rotation. On your back,

put a pillow under your knees to maintain the normal

curvature of your lower back. Sleeping on your back

is the best position to prevent neck and back pain.


Also, use only one pillow that supports your neck in a

neutral position.  In any position, use a firm mattress

that provides adequate support.


In addition to positioning, there are bedtime habits that

will help you fall asleep faster, stay asleep longer, and

wake up pain free.


1. Take a hot shower or bath to relax muscles. 2. Foam roll over trigger points and muscle knots. 3. Do five minutes of mediation or deep breathing. 4. Replace evening coffee or alcohol with chamomile tea. 5. Get in the habit of sleeping in an aligned position.


If back pain continues to keep you up at night, don’t just

hope that tomorrow night will be better. Pain medication

and sleep aides may help temporarily, but you are not

solving the problem.


Seek the advice of a musculoskeletal specialist. Manual

therapy, scar tissue management, stretching, strengthening,

and postural training can relieve your pain, allowing you to

sleep at night and better perform during the day.


For more solutions on back and joint pain, visit our

website and download our free report:

7 Solutions to End Low Back Pain