How to sleep well with back pain
Back pain can often make getting into bed a chore rather than a pleasure.
If you’re suffering from back pain, the pain often doesn’t stop when you lie down and close your eyes, meaning there can be a vicious cycle between back pain and sleeping problems.
But is there anything that can be done to help alleviate the issues?
TEMPUR looks at some of the best ways to tackle back pain while in bed.
How should you be sleeping to combat back pain?
Try sleeping with your back in a neutral position – not arching too much or not flat either. This will help take the pressure off your spine. There are two sleeping positions that can help alleviate the pain:
- Sleeping on your side: Place a pillow between your knees and keep your top leg from falling over your bottom leg. Another trick is to place a small rolled-up towel under your waist
- Sleeping on your back: Place a pillow under your knees to provide support. In addition, you can also place a small, rolled-up towel under the curve of your back
Although these sleeping positions work for many, they may not work everyone. Play around and find the position that works best for you.
Why the right mattress is so important?
The aim of a good mattress is to spread pressure evenly across the body to naturally align the spine and assist circulation during sleep. It’s important to consider your own body type as well as any health conditions when picking out a mattress.
Things to take into account when buying a new mattress include:
- Health (allergies, circulatory issues, joint and back pain)
Sleeping on the right mattress will counter pain and discomfort throughout the day.
TEMUR’s memory foam mattresses are designed to properly distribute weight to allow fluid circulation to stop any pains occurring.
Why choosing the right pillow is essential?
Using the incorrect pillow will only worsen muscle aches and back pains.
The right pillow will not only provide you with comfort, but also with the necessary support for your head, neck and spine, preventing many common forms of back and neck pain.
Choosing the right pillow and positioning it correctly is one of the most important parts of alleviating back pain.
Depending on the way you spend most of your time sleeping, you will require one of three pillow types:
- Stomach Sleepers also require a thin pillow to keep the head from rising too high
- Side sleepers need a more contoured pillow and as mentioned above, can place a pillow between their legs for better alignment
- Back sleepers require a thin, flat pillow to support their head and neck
By adjusting your sleeping position and pairing the right pillow with the right mattress, you will gain a better night’s sleep and alleviate back pain throughout the day and night.
Have you suffered from back pain in the past? Do you have any recommendations for others? Let us know in the comments below…