Often we wake up with a bad back pain, which makes our day dull and oblivious. But it can be better if we can sleep well and appropriately. To sleep better, we need-aware about some matters and techniques.
In this article, we are going to talk about how to get relief from back pain. We are going to cover exercise, comfortable sleeping position, the technique of getting in or getting out of bed, better mattress, and stretching exercise before bed.
Sleeping is required to get a healthy lifestyle. If back pain is the cause of your sleeping problem, here is some advice that can make you doze off.
1. Exercise Regularly
If you want to sleep well, you have to do exercise usually. We should target some parts, such as abdomen, hips, pelvis, and back to get relief from back pain and also improve your sleeping.
We should exercise 20-30 minutes every day. Exercise makes our muscles more durable and flexible that reduces the chance of fatigue in back and muscle spasms.
Holding plank position 15-30 seconds with a straight line of the body can strengthen your muscles and reduce the back pain. But we should avoid exhausting physical activities because this can be affected negatively.
2. Comfortable Sleeping Position
Sleeping position is an essential topic for doze off properly. It can also be helpful for back pain. To maintain the natural curve of we should choose our comfortable sleeping positions.
If you sleep on back, you can put a pillow under knees and a small pillow or rolled towel under your back. Sleeping on the side is a comfortable position for back pain. Placing a pillow between knees can be more comfortable and relaxing when you sleep on aside.
Some people sleep on their chest and belly, which spreads the pressure on your back. But if it is the only position you can get shuteye, you can put a small pillow or rolled towel under your belly so that it can reduce some pressure from your back.
3. The Right Way To Get In And Out Of Bed
You can think it is an ordinary matter, but we should know the right way to get in and out of bed.
If you aren’t conscious about this, you might not gain release from back pain. Getting in and out fast can be a reason for more back pain.
To get in, you have to roll over gently on one side. With the help of your hand, push yourself, and change your position to sitting. Let your feet touch the floor and, after a few seconds, slowly stand up. When you go to bed at night, do the inverse that can reduce your back pain.
4. Supportive And Comfortable Mattress
If the mattress we sleep on is not comfortable, then back pain can increase. When you choose a bed, you should consider your body type.
If your buttocks are more extensive than your waist, you should choose a soft mattress that will let your curve natural. But you should select a hard bed if your buttocks and abdomen are on the same line.
A soft mattress can be a reason for many problems, as well as a hard bed. The doctor often suggests a stiffer mattress. But it would be best if you choose your comfortable mattress.
You can try a new and different mattress and get the best one for you. A right mattress lasts 9-10 years. So, it would help if you also changed the mattress of your bed every 9-10 years.
On comfymattress.reviews help you to find get the best quality mattress under your budget. This mattress helps to better sleep and removed your back pain.
5. Stretching Exercise Before Sleep
Stretching exercise or yoga relaxes you also release the stress of the whole day. It reduces muscle tension also increases flexibility. It would be best if you did it regularly to increase the movement of joints, blood circulation, and even energy levels.
We should consult with a doctor before doing this stretching yoga because it will be safer for your pain. You can also go for yoga classes with an instructor who will teach you the right pose for relaxation. It would be best if you did it before going to bed.
These are the tips for your back pain. Following this advice and maintaining your routine regularly can also reduce your back pain and make your life healthier.