If you are not getting deep enough, restful sleep, then you may be experiencing chronic pain in your mid and lower back. The good news is that there are a few simple changes to make to help relieve this pain. Here are tips on how to get better sleep for a healthy back.
Invest in a Quality Mattress
One of the main reasons people experience lower back pain is sleeping on a mattress that does not support their body correctly. A quality mattress will help keep your spine aligned and alleviate pressure points from your hips, shoulders, neck, or knees.
A high-quality sleep surface should be comfortable, supportive, and durable. If you are sleeping on a mattress that is too hard or soft for your body type, it will cause back pain to develop over time. When finding a mattress, check on these memory foam mattress reviews to choose a better mattress that is best for you. A mattress should be replaced every eight to ten years, no matter how good of a condition it is in. Even if your old one still seems comfortable, a new quality mattress will help promote better sleep and less back pain by supporting spinal alignment.
Stretch Your Back Muscles by Bending Over to Touch Your Toes
Stretching your back muscles before bed can help to relieve pain. Stretches should be done every day for a few minutes, but make sure not to stretch too far, or it may cause more discomfort. The best stretches are gentle and focus on the lower back area, hamstrings, quads, and glutes.
You can also stretch your back muscles by bending over to touch your toes. Make sure that you bend at the hips, not the waist so that you are stretching out through your spine rather than just pulling on it with gravity. Hold this position for thirty seconds and repeat three times before going to bed each night.
The back muscles that you are trying to stretch can also be massaged by a partner or professional. This will help relieve tension in those areas, and the massage will promote blood flow, which is important for pain relief. Investing in quality sleep surfaces and doing stretches before bed can go a long way towards relieving chronic lower back pain.
Get a Massage from a Professional or Use an Electric Massager
Massaging your back muscles can help relieve tension. You could ask a partner to massage you, but there are plenty of services in your area if you are looking for a professional massage. Professional massages will work the areas that need it most, and they can be done every day.
If you do not have time for an appointment with a masseuse, invest in an electric muscle relaxer. Many great models can be used at home. The best electric massagers will have an adjustable setting to control the intensity of vibrations and deep pressure on your back muscles based on what is most comfortable for you.
If none of these options work, it may be time to see a chiropractor or other qualified practitioner get relief from chronic back pain.
Keep the Spine Straight When Sitting and Avoid Slouching
One of the most common causes of back pain is poor posture. This can happen when sitting, standing, or walking, and it will cause pressure on your spine that may also lead to chronic discomfort in this area over time.
When you are sitting down, make sure that your feet are flat on the floor, and your desk should be at a height where it is easy for you to sit up straight. A good posture will also help when standing, walking, and other movements that can lead to back pain if not done correctly. Keep your spine straight and avoid slouching at all costs.
If sitting does cause discomfort or pressure on the lower back muscles, then it may be time to invest in a quality ergonomic office chair. These chairs will be designed to promote better posture, reducing the likelihood of back pain developing over time.
Use Pillows to Support the Neck, Lower Back, and Head While Sleeping
While sleeping, your neck and back muscles will be solely used to keep the head up while resting on a flat surface. This can lead to discomfort after waking up or throughout the day as these muscles do not rest but instead remain tense from this position for extended periods of time.
This is why it is important to use pillows to support the neck, lower back, and head. You want these pillows to be firm enough so that they do not sink in when you rest on them but also soft enough for your skin type.
Maintaining proper posture throughout the day can help prevent chronic pain in these areas and head fatigue during sleep time.
Take Breaks Throughout the Day to Stretch and Walk Around for 10 Minutes
Back pain can be caused by sitting for too long. This is why it is important to take breaks during the day, especially if you are in an office all day or working on a desk. Take time out of your schedule every hour to stretch and walk around for ten minutes before going back to work. You need to know that fitness and success come hand in hand and that it is important to stay hydrated throughout the day so that your muscles are not starved of water.
This will not only help with back pain but can also reduce stress levels and improve your mental health. Taking time to relax, breathe deeply, and stretch the muscles out is a great way to relieve chronic lower-back pain without medication or expensive treatments from professionals.
Your back and neck muscles can be in pain for many reasons, but these simple tips will help you relieve those aches. If your back is hurting so much that it’s impacting your work or daily routine, try implementing one of these suggestions to see if they provide any relief. Remember that a quality mattress may offer the most significant improvement by preventing chronic pressure on certain parts of the spine at night – which means less pain.