Many of us spend most of our day at work, in school, or wherever we spend most of our time. This constant standing and moving can take a toll on your lower back. In addition, poor posture when you’re sleeping can also lead to low-back pain. Sleeping is vital for your health and wellbeing. When you sleep, your body repairs restore, and refreshes itself. Keep reading to learn more about how you can prevent back pain when sleeping and get a better night’s rest.
- Try Medication
If you’re suffering from back pain, you should consult your doctor about medication. Several medications can be used for back pain, including Tylenol, Advil, Aleve, and others. If you are taking medicine for your pain, try to stick to the dosage prescribed by your doctor. Also, ensure you take the medication at the correct time of day. Don’t take too much if it is not helping, and don’t take too little if it is helping. This can lead to side effects and even worse back pain.
- Maintain a Good Posture While Sleeping
When sleeping, your body is supposed to be neutral or straight. Your head should be aligned with your spine, and you should have your shoulders back and chest lifted. When you’re in a neutral position, it will be easier for your body to relax and rest. Your muscles won’t be constantly tensed up from being in an uncomfortable position. In addition, if you sleep with poor posture, it can lead to tension in the back muscles. This tension can cause pain when you wake up because of how much strain it places on the muscles supporting your spine.
- Avoid Sitting All Day Long at Work
Sitting for long periods at work has been linked to an increased risk of developing low-back pain over time. But even after hours of sitting at work, it is still crucial that you get plenty of exercise throughout the day and proper eating habits when trying to prevent back pain when sleeping. You don’t have to go overboard with exercise or eat healthy foods all day long, but taking regular breaks throughout the day can help reduce stress levels and pressure on your body over time while reducing strain on your lower back. If possible, try getting up from your seat once every hour or so during the day and walking around while talking on the phone or working on another task at your desk. This will help reduce the strain on your back when standing up throughout the day.
- Avoid Stiff Upper Layers and Tight Clothing
If you are wearing a shirt or jacket that is too tight or doesn’t have enough give to it, it can put pressure on the muscles of your lower back, leading to pain. Wearing an undershirt or shirt that is too tight will also work against you because it will restrict blood flow throughout your body while you sleep. This can lead to poor blood circulation and fatigue throughout the day due to a lack of oxygen in the blood. If possible, try investing in a good-quality flannel shirt with plenty of room for movement so it won’t restrict blood flow when you sleep.
- Invest in a Good Mattress
Investing in a good quality mattress is essential because it will help distribute your weight evenly across all body parts including the pressure points on your lower back. The mattress should be firm enough for support but soft enough for comfort. A good mattress should also provide good support so that you don’t wake up with sore muscles and joints throughout the day. Investing in a good quality mattress is a great way to help prevent back pain when sleeping as well as helping you to feel better all around. You can buy a supportive mattress topper online to help provide even more support.
- Get Regular Exercise
Regular exercise will help increase blood flow throughout your body, reducing the strain on your lower back when you sit for long periods during the day. Regular exercise will also help you sleep more soundly at night and make it easier for you to get into a deep sleep because your muscles are adequately warmed up and ready for action. If possible, try taking a short walk outside or working out on an exercise machine at least once every hour or so during the day. Ensure you warm up properly before starting your workout session to avoid any pain or discomfort while exercising.
Everyone knows that a good night’s sleep is essential for health, but it may not always be that easy. The right combination of factors can make sleeping problematic, causing stress, discomfort, or pain. When trying to get restful sleep, what you do before bedtime can significantly impact you. By taking the proper measures, you can ensure you get the best night of sleep possible.