Most people may experience more back pain while they sleep than during the day while they move around performing their normal daily duties. There are numerous causes for back pain, such as injury, chronic illnesses, arthritis, and more. Some types of backaches can significantly interfere with your quality of sleep and rest.
Some people are generally fine during the day and only experience pain just when they lay down to sleep. This can be attributed to poor sleeping positions and can be solved by adopting better sleeping styles and avoiding harmful sleep habits.
Additionally, you can try to reduce the amount of pain in your back by incorporating some healthy practices into your lifestyle. Such that when you go to bed at night, you get to enjoy undisturbed rest. Let’s take a look at what you can do to lessen back pain at night.
How Can You Improve Your Back Pain At Night?
Start Sleeping On Your Back
As ironic as it may seem, the best way to improve the pain in your back is by sleeping on it. You can further improve this position by taking some pressure off your back by placing a pillow underneath your knees. Back pain can be worse due to poor sleeping positions, especially for stomach sleepers. Sleeping on your stomach places a lot of pressure on your spine which can be harmful.
Get a Better Mattress
Having a good mattress is essential in helping you decrease different types of body aches. A thin old mattress might just enhance your back pain and muscle sores. You need a mattress that will help align your spine to provide you with comfort while you sleep.
If your mattress is not comfortable enough, consider replacing it with a not-too-firm and not-too-saggy medium mattress that will be a perfect fit for an aching back. You also need to replace your mattress in time, lest it results in long-term back effects.
Do Some Workouts
Physical exercise can be really helpful in relaxing the body. You can improve your sleep, back pain, and stress by doing some yoga, stretches, and minor workouts in the evening. Such exercises help stretch your back muscles which eases off some pressure from the spine.
If your back pain is a result of injury or illness, you can ask your doctor before trying out any workout routines just to be safe.
Heal with Heat
You can loosen up your back muscles to lessen your back pain by applying some heat. Do this by placing a heating pad on your back or by just taking a warm bath or shower. This can help loosen stiff or sore muscles.
Ask your doctor about some pain-relieving medications if your back pain persists. Although painkillers may not permanently solve your back pain problem, they can help you sleep better and develop a healthy sleeping pattern. Without muscle aches, you will be able to sleep better and longer than you would while in pain.
You can also use some over-the-counter medications like aspirin and ibuprofen for better sleep. Take some just before bed to help reduce just enough pain to help you fall asleep and wake up feeling well-rested.
Go the Extra Step
If you experience back pain at night that disrupts your peace and rest, your bedtime routine should involve at least one of the above tips. You can also talk to your doctor about improving your treatment if your symptoms fail to improve; you can be enrolled for therapy and other pain management sessions.