Sleep – a real problem!

There is never a moment during the day that your back isn’t performing some critical role and back pain can make getting through the day hard, but it can make getting a good night’s sleep even harder!

We don’t often think about our backs when we are lying in bed, however the way we sleep can determine whether or not we experience back pain.

It can be difficult to find a comfortable position so you can get some shut-eye but good sleep is essential to your health and overall well-being.

Getting a good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating a balanced, nutritious diet and exercising.

Though sleep needs vary from person to person, most adults require between 7 and 9 hours of sleep per night. Yet, up to 35% of us don’t get enough sleep.

Sleep deprivation can put your health and safety at risk, which is why it’s essential that you prioritize and protect your sleep on a daily basis.

Interestingly, most back pain isn’t caused by serious medical conditions such as arthritis or cancer, instead it is often brought about by stress or strain from bad posture, awkward sleeping positions or lifestyle habits.

So, if you are having trouble dozing off because of back pain, try these 5 tips that can make sleeping a little easier.

1. Find the right position.

   Try to keep your spine in a neutral position. Certain sleeping positions can help ease your back pain, try to find one that is most comfortable for you.  Make sure you choose a well-made spring or foam mattress or add a foam topper to your spring mattress for extra support!

2. Sleep on your back.

   This is the best sleeping position for your back as your weight is evenly distributed across the widest surface of your body, minimizing pressure points and providing proper alignment of your internal organs. Try placing a pillow underneath your knees – it helps to keep the curve in your lower back and your spine in neutral.

3. If you are a side sleeper, alternate sides.

   There is some evidence that always sleeping on the same side on an ill-fitting mattress may actually contribute to muscle imbalance and pain.  Try placing a pillow between your knees and if there is a gap between your waist and the mattress, put a small pillow there as well for some added support.  The pillow will keep your hips, pelvis and spine better aligned.

4. Sleeping on your stomach.

   This is the worst position for back pain, partly because it may add stress to your neck.  However, if you are a stomach sleeper like me don’t force yourself into another position, instead try a pillow under your pelvis and lower abdomen to relieve some pressure off your back – it can help relieve any stress placed on the space between your discs.

5. Alignment is crucial.

   Whichever position you choose to sleep in, keeping proper alignment of your back is paramount.  Think about aligning your ears, shoulders and hips.  If you notice gaps between your body and your mattress use pillows to fill them to ease the strain on your muscles and spine. You can get out of alignment during twisting and turning motions so be careful when turning in bed.  Always try to move your whole body together, keeping your core tight and pulled in.

Here’s hoping you get a happy, restful and pain free night’s sleep!

If you would like some further information or to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com.