If you suffer from back pain, you might not always get the best night’s sleep. You are not alone; research has even discovered a link between pain and lack of sleep. The National Sleep Foundation found that those suffering from chronic pain got an average of 42 minutes less sleep per night than they needed. Likewise, those who suffered from pain in the past week lost 14 minutes.
Not only can sleeping be difficult, but tossing and turning also can leave you feeling restless the next day. If an achy back is keeping you up at night, here are a few steps you can follow to get a quality eight hours (without counting sheep)!
Choose the Ideal Mattress
Did you know that the average person spends an average of one third of their life in bed? That being said, one of the most important things you can do for your overall health is to invest in a good mattress.
It is recommended to replace your mattress at least every ten years. As a mattress wears out it will begin to sag in the middle, forcing you to sleep in a position that does not properly support the spine. Comparatively, sinking into a mattress that is too soft can cause your spine to become misaligned.
Choose your mattress wisely; it may be contributing to your pain and lack of sleep. Typically, a medium-firm mattress is the best choice for alleviating back pain.
Find the Perfect Position
If you’re waking up in the morning with back pain, you may want to consider if the way you’re sleeping is the culprit. Here are a few tips to maintain proper alignment of the spine while you sleep:
- Sleeping on your back is the optimal position. This position encourages your back and neck to stay neutral. If you’re a back sleeper and still experiencing pain, it may help to place a rolled-up towel underneath your knees.
- If you’re a side sleeper, make sure you are switching sides a few times throughout the night. You can also try placing a pillow in between your legs to support your hips and reduce pressure on your back.
- Try to avoid sleeping on your stomach; this position leaves your spine unsupported and puts a strain on your neck. If you must sleep on your stomach, place a pillow under your pelvis for support.
Get In A Healthy Bedtime Routine
What you do before bedtime can also be affecting the quality of your sleep and contributing to your pain. To get your best night’s sleep it is recommended to:
- Avoid drinking caffeine or alcohol in the evening hours.
- Don’t eat large meals before bedtime.
- Try doing a few light exercises before bed to soothe the body and promote relaxation.
- Get your body on a consistent schedule by choosing a bedtime and stick to it.
Colorado Spine & Scoliosis
Choosing a spine doctor is an important decision that can be intimidating and overwhelming. Dr. Anant Kumar specializes in adult degenerative cervical, pediatric spine surgery, scoliosis, complex spinal deformity, thoracic and lumbar spine surgery, Unlike any other orthopedic surgeon in the country, Dr. Kumar has had additional subspecialty training in Orthopedics through four fellowships; a grueling process requiring an additional five years of training.
Dr. Kumar has the ability to draw upon his extensive training and experience to find the most effective treatment for his patients. If you are looking for a skillful and reliable spine doctor, schedule an appointment at Colorado Spine & Scoliosis today.