`

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 the 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 nights sleep by finding the best sleep 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. By using only one pillow on your back you will support 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 your muscles.

2. Use a foam roller to work out trigger points and muscle knots before bed.

3. Do five minutes of meditation or deep breathing to decrease stress hormones.

4. Replace evening cup of coffee or alcohol with chamomile tea.

5. Get in the habit of sleeping in an aligned position as we discussed above.

If back pain continues to keep you up at night, don’t just hope that tomorrow night will be better. Pain medication and sleep aids may help temporarily, but you are not solving the problem.

Seek the advice of a specialist who can use their tools of 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, you can do at home today to relieve back pain, visit our website and download our free report . . . 7 Solutions to End Low Back Pain with Medications, Injections, or Surgery. Just click the link below and we will get it to you straight away.