Tips for a Good Night's Rest
Good sleep is one of the most important elements of living a happy and healthy life. But when you struggle with back pain, getting a good night’s sleep can be a challenge. That’s why it is essential to understand how to navigate sleeping if you struggle with back pain. This article will explore seven effective strategies you can use to improve your comfort and sleep quality.
7 Tips for Sleeping With Back Pain
1. Choose the Right Mattress
A supportive mattress is crucial for maintaining proper spinal alignment and reducing pressure on your back. A mattress that is too soft may cause your body to sink too deeply, while a mattress that is too firm might not provide adequate cushioning. Consider researching what bed is best for your specific needs before making any purchases.
2. Find a Comfortable Sleeping Position
Some sleeping positions can exacerbate back pain, while others can help alleviate it by promoting better spinal alignment. Studies show that one of the best positions for back comfort is sleeping on your side with a pillow between your knees. You can also try sleeping on your back with a pillow under your knees to relieve pressure. It is strongly recommended to avoid sleeping on your stomach, as this can strain the neck and lower back.
3. Stretch Before Bed
Gentle stretching before bed can help relieve tension in the muscles around your spine, making it easier to relax and fall asleep. According to Anna Ribaudo, PT, DPT, OCS, Capp-OB and a clinical lead for the Integrative Care Center at HSS, after having active days full of moving, it’s essential to stretch as much as possible to transition comfortably into bed.
She recommends incorporating 10 minutes of gentle stretching into your wind-down routine each night. "Your day is like your marathon. It doesn't matter whether you're walking, standing or sitting at a desk, your muscles are being tested. Stretching is a way to relax them so you can rest more comfortably."
Some simple stretches you can add to your nightly routine include knee-to-chest stretches, hamstring stretches or gentle yoga poses like the cat-cow stretch.
4. Consider How You’re Using Your Pillow
Pillows can be excellent tools of support to maintain proper spinal alignment and reduce strain on your back. For back sleepers, place a pillow under your knees to support your back muscles and maintain the curve of your lower back. Make sure to also have a pillow under your neck. If you sleep on your side, draw your legs up slightly toward your chest and put a pillow between your legs. This will help align your spine, pelvis and hips.
You can also use a full-length body pillow for extra support. And while it is not encouraged to sleep on your stomach if you have back issues, if you can’t avoid it, reduce back strain by placing a pillow under your hips and lower stomach. Use a pillow under your head for extra support.
5. Apply Heat or Cold Therapy
Heat and cold can reduce pain and inflammation, helping to relax muscles, ease discomfort and help you sleep through the night comfortably. A hot shower, bath or heating pad can help relax tense muscles and reduce inflammation. Just be cautious not to set your heating pad onto high and don’t fall asleep with it on your bare skin, as this could lead to serious burns.
For cold therapy, apply an ice pack wrapped in a cloth to your back for 15-20 minutes to reduce inflammation and nerve activity.
6. Over-the-Counter Pain Relief
A tried and true method of dealing with back pain before bed is taking over-the-counter pain relief. Pain relievers reduce inflammation and alleviate pain, making it easier to sleep.
Take nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen as recommended by your healthcare provider. Or, you can opt for pain relief creams or patches specifically designed for back pain.
7. Practice Good Sleep Hygiene
Believe it or not, practicing good sleep hygiene is a very effective way to improve your overall sleep. Relying on a solid sleep routine can help you fall asleep faster and stay asleep, reducing the impact of back pain on your sleep quality. Some habits you can adopt into your sleep routine include keeping your bedroom cool, dark and quiet, establishing a consistent sleep schedule, avoiding heavy meals and caffeine before bed and not using any screens close to your bedtime.