How is your night routine? Do you take a walk? Do you watch your favorite series? Call your parents? Spend quality time with your family? No matter what you choose to do in the evenings, we all have the same goal: to relax. Nighttime is supposed to be a time when you can relax and de-stress from your busy day. During the night, while you sleep, in particular, should be the time when your body is most at ease. However, not everyone experiences this deep physical and mental relaxation that we all deserve. Many people dread going to bed because they know they will experience back pain during the night. While not everyone experiences this unpleasant phenomenon, many people seem to have lower back pain when they lie down and during the night while they sleep. This can be extremely frustrating because it usually results in a lack of sound sleep, which can lead to insomnia, nightmares, moodiness, increased anxiety, and even dehydration. The good news is that several methods have been shown to be helpful for those experiencing back pain at this time. Here are some ways to get rid of nighttime back pain:
Change your sleeping position
Your sleeping position can have a big influence on whether or not you sleep soundly and whether you experience any pain. For example, if you sleep with a twisted torso or pelvis, you could be putting extra strain on your muscles. Experts say that the best sleeping position for people with low back pain is on their back or side, but never on their stomach. Sleeping on your stomach can exaggerate the arch of your back, which can intensify pain in the area.
Be more active during the day.
Daily exercise has more than just health benefits. If you’re someone who works an efficient sedentary job or sits down most of the day, your back pain can build up during the day and just get worse at night. The more active you are during the day, the more your muscles can stretch and the less tense and contracted they will be while you sleep. But don’t worry, you don’t need to run a marathon. Even walking and stretching properly for 30 minutes a day can make a world of difference.
Get a better mattress
The most common cause of nighttime back pain is a bad mattress. However, “bad” can mean several things. Your mattress doesn’t need to be old to give you problems! If you are not sleeping on the right type of mattress for your body, you are likely to experience severe pain. That being said, if your mattress is around 10 years old, you should consider replacing it. Older mattresses don’t offer the support they should, even if they are marketed to last 20 years.
The best type of mattress for you depends not only on whether you experience back pain, but also on your preferred sleeping position. While side sleepers tend to feel more comfortable with thicker mattresses, back sleepers tend to prefer thinner mattresses. However, most experts, and those who experience nighttime back pain, suggest a medium-firm mattress. At The Mattress Warehouse, we offer mattresses for every sleeping position and nighttime ailments.
The Sealy Posturepedic Boston Gel Medium Pillow Top Mattress is firm, medium, and luxurious, perfect for those who need extra support, yet a soft surface. Its gel and aloe vera fabric make it not only comfortable but also refreshing. The Posturepedic Dual Offset Coil System technology in this Sealy mattress gives it the perfect firmness for those with back pain, regardless of preferred sleeping position.
Another excellent option for a mattress that relieves back pain is the Restonic RestCare Pillow Top – Double Mattress. It’s made with memory foam, which conforms to the contours of your body while providing a medium-firm amount of support thanks to the Bonnell Coil System. This mattress is even better for side sleepers because it features foam-encased lateral support. If you have back pain that you only notice while in bed at night, then you should try one of these luxurious and supportive mattresses.
Epsom salt bath
Those who enjoy natural remedies should try an Epsom salt bath. Adding a cup of Epsom salts to a warm bath is said to relax sore muscles and loosen tension. Epsom salts are also known to reduce inflammation, so whatever the cause of your back pain, be it tight muscles or a sprain, Epsom salts can work wonders.
Try evening yoga
Yoga has long been praised for reducing pain, anxiety, and muscle tension. There are even certain yoga positions designed specifically to relieve back pain, such as cat and cow pose, supine pose, and downward facing dog. If your lower back feels uncomfortable while you sleep, try practicing some basic yoga moves just before bed. This could give you the stretch and release of tension your body needs to sleep comfortably.
Use extra pillows
Adding pillows for additional 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. If you sleep on your side, place a pillow between your knees. If you tend to sleep in the fetal position, switching sides at night can also help with back pain. However, avoid sleeping on your stomach at all costs, as this is a known cause of back pain.
If you experience back pain at night, don’t give up hope. While it can be awkward 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 works for you. However, keep in mind that a faulty mattress is the main cause of back pain at night. Most people don’t even realize their mattress is to blame until they replace it and notice a difference in their pain and sleep. If your mattress is old, you should try it. Fortunately, The Mattress Warehouse offers several high-quality, affordable mattresses specifically designed to relieve nighttime pain and allow you to get a comfortable and restful night’s sleep.