How To Sleep With Back Pain [5 Tips]

Sleeping with Back Pain - 5 Tips

Sleeping with Back Pain - 5 Tips

Let's face it, if you struggle to sleep with back pain, it can leave you dreading the thought of going to bed as finding a sleeping position that allows you to find sleep and get some relief from the pain can be a big challenge.

Whether you’re experiencing a nagging lower back ache or an ongoing back issue, you may find yourself tossing and turning, trying to find a position that is comfortable enough to allow you to get some much needed sleep.

As experts in mattress manufacturing with an appreciation for the value of good nights sleep, DFI Beds knows a thing or two about what can help those suffering with backpain to improve their chances of getting a restorative sleep…

1) Choose the Right Mattress

Your mattress should support the natural curve of your spine. Medium-firm mattresses often provide a good balance of support and comfort for sleepers.

If your mattress is too soft or too old, it may cause your body to sink and misalign your spine.

If your mattress is too soft or has become old, it might not provide the necessary support your body needs. This lack of support can lead to your body sinking into the mattress, which might seem cozy at first, but it's actually problematic for your spine.

A supportive mattress that maintains the natural alignment of your spine throughout the night is crucial for preventing and alleviating back pain, so it is essential that you find the correct mattress for you.

Consider trying different types of mattresses, such as memory foam for contouring support or innerspring for a firmer feel.


2) Optimal Sleeping Position

Sleeping on your back is generally recommended for those who suffer from back pain as it distributes weight evenly across the body, taking pressure from any problem areas. Placing a pillow under your knees can help maintain the natural curve of your spine.

 If you prefer sleeping on your side, pulling your knees slightly towards your chest and placing a pillow between them can also help keep your spine aligned and alleviate pressure from your hips.

3) Pillow Support

Finding the right pillow for you is just as important as finding the right m mattress. Using a pillow that keeps your head aligned with your spine prevents neck and strain which in turn will benefit your back.

Memory foam pillows or orthopaedic pillows can be good choices because they adapt to the contours of your head and neck.

Aligning your head and neck can also open up airways, which is beneficial for those who snore or have sleep apnea!


4) Pre-Sleep Routine

Establishing a relaxing pre-sleep routine is a great way to alleviate back pain and set you up for a good night's sleep.

Engaging in activities that calm the body and mind can significantly reduce muscle tension, which is often a contributor to back discomfort.

Gentle stretching exercises will help loosen tight muscles and improve flexibility, making it easier to find a comfortable sleeping position.

Additionally, deep breathing techniques and meditation can help to relax the muscles and promote mental relaxation that will allow sleep to come easier.

Taking a warm bath before bed is another effective method; the heat helps to soothe sore muscles and can have a sedative effect, lowering the body’s temperature after you get out and signalling  to your body and mind that it’s time for bed!


5) Make necessary changes

If you're experiencing new or worsening pain, consider that it might be time to assess your sleep environment.

Everything from the age of your mattress to the type of pillows you are using can contribute to back pain.

If you’re changing your sleeping arrangement by trying out a new mattress or pillows, give yourself time to adjust and assess the results.

DFI Beds offers a wide range of mattresses designed to meet the diverse needs of our customers, ensuring everyone can find their perfect match for a restful night.

With expert craftsmanship and a deep understanding of sleep health, DFI Beds is committed to helping you achieve the quality sleep you deserve, free from the constraints of back pain.

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