You Can Sleep Well with Back Pain
You certainly aren’t alone if you have back pain. At some point in life, the majority of adults have back pain. Back pain, in fact, is America’s most common fault of employment-related disability. And, with these figures in hand, back pain is a leading factor in days of work that are missed. Surveys often show that at least one quarter of adults have suffered back pain in one form or another over the last three months and visited back pain specialists.
The back pain affects both sexes equally. In addition, pain may vary widely, from dull, continuous aching to sudden, disabling pain. The pain may occur suddenly (as a consequence of an accident or a heavy rising). Or because of the way in which structures in our spine naturally age, the pain may remain for a long time. Another prominent risk factor is sedentary lifestyles, in particular in patients who receive insufficient practice every week.
Most back pain is short, acute, but chronic back pain may last for years in a few patients as well. With short-term back pain, problems are usually resolved on their own, without loss of function and self-care. The majority of such cases are purely mechanical, which means that the structures of the spine fit together and move somewhat disturbed.
The pain makes it difficult to get through the day and make sleeping even harder. It can be very difficult for you to find a comfortable place to rest for a good night. If you have back pain and problems sleeping there are some general tips to follow.
Find a Nice Place to Sleep
This will depend on both the individual and the particular back problems you have. Some sleeping positions make your back pain easier so you need to try to find one right for you. A common tip is to put a pillow between your legs to support you.
If you want to sleep on the sides, put a pillow between the knees and drawing them up to your chest at the same time. Also, you can try to put the pillow below your knees or into the little back if you sleep on your back.
Have a Good Quality Mattress
Once again, the correct mattress will have great impact on your particular requirements. If you have wider hips than waist, a flexible mattress could work for someone because it will keep the spine straight in your sleep. You could want to try a firmer mattress if your waist and hips are aligned normally as it gives you even more support.
Back specialists often recommend firm back pain mattresses, but it will really depend on you and the nature of your condition. Some people might find that corporate mattresses do not work well for them, while others may not be supported by soft mattresses.
Research has shown that yoga or intense expansion can contribute to lower back pain. It can also contribute to lowering stress and improving sleep.
Talk to your doctor about the poses that are safe to practice and that will not worsen your pain. You can use yoga advice for additional support to keep poses comfortable. It might be helpful to start. And it’s not a bad idea to take several yoga classes with a trainer to make sure you do the poses and breathe correctly — which are the key to relaxation.
Regular physical exercise is an excellent way to improve your sleep quality. Target exercises can also help to strengthen your heart – your abdomen’s muscles, hips, back, and pelvis.
Building strength and flexibility in these muscles can reduce the chances of your back straining and night-time muscle spasm. Keeping your hands straight and legs straight with a plank position can help tighten the muscles. Start by holding the position for 15-30 seconds and try to keep your body in line and muscles inline properly.
Get Out of Bed Carefully
It can sound evident, but be extremely careful to get inside and outside the bed. You may get more back pain by bending down to your waist or making fast and jerking motions.
Take your time and roll on one side to push your arms up. You can swing your legs slowly from your bed.
Consult back specialists in OKC at Longevity. For any back pain related problems visit us.
**Disclaimer: This content should not be considered medical advice and does not imply a doctor-patient relationship.