What does your night routine look like? Are you going for a walk? Watch your favorite series? Call your parents? Spend quality time with your family? No matter what you choose to do in the evening, we all have the same goal: rest. Evening is supposed to be a time when you can relax and relieve the stress of your busy day. The night while you sleep, most importantly, should be the time when your body is most comfortable.
However, not everyone experiences the deep physical and mental relaxation that we all deserve. Many people are afraid to go to bed because they know that they will experience nocturnal back pain. Although not everyone experiences this unpleasant phenomenon, many people seem to have pain in the lower back when lying down and overnight during sleep. This can be extremely frustrating as it usually leads to a lack of deep sleep, which can lead to insomnia, nightmares, grunting, increased anxiety and even dehydration. The good news is that various methods have proven to be useful for those who are experiencing back pain right now. Here are a few ways to get rid of night back pain:
The sleeping position can have a great influence on whether you sleep deeply or not and whether you feel pain. For example, if you sleep with a twisted torso or pelvis, you could put extra strain on your muscles. Experts say that the best sleeping position for people with back pain is on the back or sides, but never on their belly. Gastric sleep can exaggerate the arch of the back, which can intensify pain in the area.
Stay More Active in The Day
Be more active in the day Daily exercise has more than health benefits. If you are a person who works in predominantly sedentary work or sits most of the day, your back pain can increase during the day and simply exacerbate at night. The more active you are during the day, the more you can stretch your muscles and the less they will be tightened and tightened while you sleep. But do not worry, you do not need to run a marathon. Even walking and stretching correctly for 30 minutes a day can make a big difference.
Get a Better Mattress
The most common cause of nocturnal back pain is a bad mattress. However, “bad” can mean several things. Your mattress doesn’t need to be old to get you in trouble! If you do not sleep on the right type of mattress for your body, you are likely to experience severe pain. That said, if your mattress is about 10 years old, you should consider replacing it. Older mattresses don’t offer as good help as they should – even if they are marketed to last 20 years! The best type of mattress for you depends not only on your back pain, but also on your favorite sleeping position. While side sleepers tend to feel more comfortable on thicker mattresses, those sleeping on the back usually prefer thinner mattresses. However, most experts, and those who experience nocturnal back pain, suggest a moderately firm mattress. The Sealy Posturepedic Boston Gel Medium pillow tray is firm, medium and fluffy, perfect for those who need extra support but a soft surface. If you have back pain that you notice only when you are in bed at night, then you should try one of the soft and supportive mattresses.
Epsom salt bath
Those who like natural remedies should try a bath of Epsom salt. Add a cup of Epsom salts to a hot bath is said to relax the sore muscles and release any tension. Epsom salts are also known to reduce inflammation, so regardless of the cause of back pain, whether it’s tight muscles or sprain, Epsom salts can work wonders.
Try nighttime yoga
Yoga has long been praised to reduce pain, anxiety and muscle tension. There are even some yoga positions specifically designed to relieve back pain, such as cat and cow posture, lying posture and downward dog posture. If the lower back feels uncomfortable while you sleep, try practicing some basic yoga movements just before bedtime to relieve back pain. This could give you the stretching and release of tension your body needs to sleep comfortably.
Use extra pillows
Adding pillows for extra support is a proven way to relieve back pain. If you sleep on your back, try placing a pillow under your knees to properly align your body. While you sleep on your side, put a pillow between your knees. If you tend to sleep in the fetal position, changing sides throughout the night can also help with low back pain. However, avoid sleeping on your stomach at all costs, as this is a well-known cause of back pain.
If you experience nocturnal back pain, do not lose hope. While this can be annoying and frustrating, there are several potential solutions to your problem. Try all the suggestions on this list until you find one (or a combination) that suits you. However, keep in mind that a defective mattress is the main cause of nocturnal back pain. Most people don’t even realize that their mattress is to blame until they replace it and have noticed the difference in their pain and sleep. If your mattress is old, you should try one to relieve back pain.