Sleeping Tips for Back Pain

Back pain can make it tough to sit and/or lie down for extended periods of time. Here are some tips that can help improve your sleep quality over time, while suffering with back pain.  

Stretching Before Going To Bed
Research has shown that intensive stretching or yoga and help reduce low back pain. Stretching before bed can also reduce stress and help improve sleep quality. Check out https://insyncphysio.com/health-benefits-of-yoga/ for additional benefits yoga can provide for you.  
Exercise Your Core
Getting regular physical activity can improve the quality of your sleep. Building flexibility and strength in your core muscles can reduce the chances of back strains and muscle spasms throughout the night. Check out https://insyncphysio.com/core-stability-why-does-it-matter/ to learn more about core stability and ways to improve it. 

Get A Good Pillow And Mattress
Studies show a medium-firm mattress is the most beneficial to most people. A mattress too soft can cause you to sink too deep into the mattress, thus causing joint pain. Test out different types of pillows and mattresses and find the correct one for you.  

Find The Right Sleeping Position
Try not to sleep on your stomach, as this can cause you to arch your back. For most people, the best position is to lie on your side in a fetal position. Another popular position is to lie on your back, but place a pillow under your knees to help maintain the natural curve of your spine. If you are unable to find a good sleeping position, you may want to refer to a specialist or physiotherapist for further help. 

Good Sleep Hygiene
Back pain can disrupt sleep, but many other factors can add to the poor sleep routine, such as bad habits. Try avoiding stimulants in the evening, and avoid heavy exercise right before going to bed. Take time to wind down by relaxing, taking a warm bath, or reading before going to sleep. Removing distractions such as computers and TV’s can also aid in good sleep hygiene. 

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.