How to Reclaim Your Sleep Without Back Discomfort
If you were to take a survey of every active person you know, you’d be hard pressed to find someone who hasn’t experienced back painfrom physical activity and poor sleep due to back pain. It’s an affliction that plagues many people, causing us to toss and turn at night or wake up with soreness instead of that fresh and renewed feeling. For those suffering from back pain, a bad night of sleep can exacerbate it, whereas a well-rested night can provide much-needed relief.
Here are four ways to get better sleep when you’re living with back pain.
Sleep and nutritionhave a symbiotic relationship. Just as your sleep quality affects energy levels and weight management, nutrition also affects your sleep. When you take care of your body by feeding it well and maintaining a normal physical rhythm, you can rest better at night. Eat a diet that’s heavy on fresh fruits and vegetables, loaded with nutrients and protein and light on grease and fat. Healthy food makes your body run smoother, while processed junk food weighs you down in more ways than one.Avoid eating near bedtimeor consuming caffeine after lunch. Caffeine will keep you awake for hours, and eating late will cause your digestion to interrupt your sleep.
Light Exercise or Active Rest
The best way to exercise for better sleep is to engage in high-intensity training because the energy burn will help you rest at night. However, back pain means that you might have to rest from sports and stick to a light recovery activity such asyoga or Pilates(the typical costof a yoga class is around $12 and $16). These activities nurture healing instead of promoting more tension, and a low-intensity session at night can help you sleep restfully. A good stretch can ease the pain and soreness in your back from hard work and play. Other benefits of yoga include improvements in joint flexibility, balance, breathing, mood, and stress reduction.
Just as important as exercise is knowing when to kick your feet up and take it easy. Sometimes, when back pain is at its worst, doing anything can cause you extreme discomfort. As such, it’s important to understand when you can outsource work that needs to be done. For instance, hiring a team to clean your house during those times when back pain has derailed your plans is a smart idea; after all, you don’t want to do something that will make things worse. Folks in Lone Tree, Colorado, paid between $118 and $218on average to hire a maid service to clean their homes.
When it comes to sleep quality, your mattress matters. The right support and firmness make a difference for people suffering from back pain. A supportive mattress can help you sleep through the night, while a soft mattress that dips could actually worsen yoursleep quality and back pain. If your mattress is over 10 years old or losing shape, then it’s time to invest in a new one. As you shop for a mattress, keep an eye on the warranty (most have 10 years) and CertiPUR certification for safety and performance.
The prices of memory foam mattress start in the low hundreds, so there’s a bed for even the lowest budget. Some memory foam mattresses are a hybrid of latex or innerspring, and some provide a cooling effect using gel foam. Memory foam beds have become increasingly popular over the years, even making traditional innerspring mattresses outdated. There’s a good reason for this, as memory foam offers support that hugs your body’s contours and aligns your spine while providing pressure relief.
Recovering from sports-related injuries such as back pain can help you sleep better. When your body physically heals from its ailments, quality sleep soon follows. One method ishydrotherapy, which involves the use of water internally or externally to benefit sports recovery and arthritic pain. Therapeutic practices include floating, steam baths, saunas, wraps, pool exercises, andaquatic physical therapy(physical therapy practiced in a water environment). To enjoy the benefits of hydrotherapy, you can visit a water center or take a hot bath in the comfort of your own home.
Back pain and bad sleep can be a lose-lose situation if you don’t treat the problem. A sore back doesn’t lend to good sleep, and low-quality sleep doesn’t make a sore back feel better. A healthy back can even feel sorein the morning simply from poor sleep. So, treat yourself to restful sleep by healing your pain and preparing the best conditions for your body’s slumber. You might wake up from the best sleep of your life tomorrow — and every day thereafter.
Guest Article written by: Cheryl Conklin