Simple Steps to Get Better Sleep if You Have Back Pain

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Simple Steps to Get Better Sleep if You Have Back Pain

If you’re one of those people who can fall asleep as soon as your head hits the table, count yourself lucky. For the rest of us, falling asleep can be difficult. Throw in back pain and it can be outright miserable! In fact, back pain is also one of the most common reasons for missed work and missed sleep. Luckily, 5 Star Clinic Ltd has some tips that will help you get on your way to a good night’s sleep.


Start by Evaluating Your Sleep Environment

Ideally, you spend one-third of your day sleeping. This means your home and bedroom should be a place where you can relax and shut out the world. But is your room designed to promote good sleep? Is there clutter everywhere? Does your room get too hot? Or is it your nightly habits? One of the easiest things you can do to get a better night’s sleep is to remove all electronics from your room. Electronics can interfere with your circadian rhythm, making it difficult to sleep.

When it comes to your back pain, look at the actual bed itself. Your mattress and pillow can both affect your quality of sleep. It probably comes as no surprise, but your bedding may be contributing to your back pain. If you can’t afford to replace your mattress, start by investing in a back-friendly pillow. It’s also a good idea to look at how you sleep. Your sleep position can have a dramatic effect on how well you sleep. If you find yourself waking up in more pain than when you went to sleep, this might be a good place to start.

Consider Adding Yoga to Your Nightly Routine

If you don’t currently practice yoga, back pain and missed sleep are top reasons to incorporate an evening flow. Yoga is great for improving overall health – especially when combined with an improved diet. In addition to increasing flexibility, yoga can lower blood pressure, improve respiration, help manage stress, and even make you more productive throughout the day. But that’s not what we’re here for. Yoga can also reduce insomnia and help lessen back pain. If you’re not sure where to start, Yoga Journal has 16 simple poses that will specifically target your back pain.

Consider Your Work Setup

One of the most common complaints among people who work from home is back pain. Sitting in the same position for long periods of time can take a toll on your spine, and many people find that their back pain gets worse at night. If you’re struggling to get a good night’s rest when you work from home and suffer from back pain, there are a few things you can do to help improve your situation.

First, Mayo Clinic advises making sure that your workspace is set up ergonomically. This means ensuring that your chair provides adequate support for your back and that your computer screen is at eye level. You may also want to invest in a standing desk or an adjustable laptop stand to give yourself the option to change positions throughout the day. Additionally, stretching and strengthening exercises can help to alleviate some of the tension in your back muscles. Finally, it’s important to maintain a consistent wake-sleep routine. This helps you avoid late-afternoon fatigue and paves the way for a solid 7 to 9 hours of sleep

Harness Technology to Your Advantage

Wait, what? Didn’t we say to keep the technology out of the bedroom? Yes, but we mean scrolling your social media feed or binging your favorite TV program. Believe it or not, you can use your smartphone to help you relax and get to sleep. Relaxation is key to getting quality sleep and helping to let go of the tension that contributes to back pain.

Wait to lay down until you are relaxed and ready to go to sleep. Before you hit the pillow, spend some time allowing yourself to relax and shut down by turning to apps that are designed to help you get into a relaxed headspace. For example, Calm is a great app to help you wind down. This app is perfect for beginners hoping to add meditation to their routines.

Navigating back pain can be tricky, and when you add missed sleep to the equation it becomes a recipe for other health issues. Finding ways to address your back pain and get the sleep you need doesn’t have to involve prescription medications or expensive mattresses. With some of these simple steps, you can achieve the rest you need and wake up with less pain and more energy.


Author: Cheryl Conklin

Photo by Burst

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