Getting a good night’s sleep is important for excelling in every aspect of life including our individual health. Not resting properly can actually lead to or exacerbate back issues that could have otherwise been easily avoided. This article from Revitamax Chiropractors and Massage Therapists in Etobicoke/Rexdale will teach you about how your sleep hygiene is affecting your back pain and how to get good sleep when dealing with back pain.

If you already experience back pain, finding a firm mattress can help avoid further aggravating your back. Firm mattresses allow your spine to rest in a more neutral position, putting less stress on your muscles and joints. If you are unsure of how firm your mattress should be, talk to your doctor or chiropractor and get some advice from sleep experts.

Once you find a mattress that is suitable for you, it is then important to find sleeping positions that work best for you. The following sleeping positions can help reduce tension in your back and help align your spine for a comfortable sleep:

• If you sleep on your back, lie flat on your back and bend your knees. If this is uncomfortable or awkward for sleeping, try placing a pillow beneath your knees while sleeping.
• If you sleep on your side, put a pillow between your knees and ensure you thickness of your pillow allows you to have your neck in-line with your spine. If you can, use your arms to clutch another pillow and lean into it as you sleep so that your body does not create tension trying to stay upright in the side laying position. If you sleep in a way where your spine is in a more neutral position (not curved), you will not be putting as much stress on your spine, helping to avoid musculoskeletal issues.
• If you sleep on your front/belly, try to get out of this habit. This sleeping position creates tension in the back and worsens back pain.
• Stress can be a major cause of back pain and pain in general. Take some time before sleeping to do some calming activities such as reading a book, listening to music, and meditation to relax your body and prepare it for sleep. The less tension you feel in your body before going to bed, the better sleep you will get.
• If you need additional calming tools and/or pain reducing tools, try using things such as heat wraps, hot water bottles, and pain ointments to relax your muscles before falling asleep. These tools will aid in reducing tension in your body and discouraging potential muscle spasms before falling asleep.

Allow these tips to help you get a good, full night’s sleep regardless of back pain. For more assistance from a healthcare expert in Etobicoke and Rexdale, call Revitamax Rehab and Wellness at 416 360 8326 or book an appointment.