The 7 Best Ways to Fix Back Pain from Sleeping Wrong
The 7 Best Ways to Fix Back Pain from Sleeping Wrong
Whether you’re an avid athlete, or you just spend your day hunched over your desk, back pain can be all too common in today’s modern world. Between our weirdly-shaped mattresses and the many different ways we sleep, this type of pain can be hard to deal with sometimes, but it doesn’t have to be! Try out some of these seven methods to help get rid of back pain from sleeping wrong.
1) Use a Bed Alarm
We want you to get a good night’s sleep and wake up feeling refreshed, not in pain. But when you’re looking for relief, the first thing that might come to mind is a heating pad or over-the-counter medication. Those are certainly fine solutions in the short term, but they don’t address the root of your problem: improperly aligned and compressed vertebrae.
Bed alarms can help prevent your body from developing bad posture habits while you sleep.
2) Sleep on your side
To prevent back pain, try to sleep on your side. Put one arm under the pillow and hug it tightly with the other arm. In this position, your spine can gently curve into a C-shape that will prevent pressure points from building up on your back and neck. Pillows or cushions can also be used if you want more support.
3) Get up and move every 30 minutes
Sleeping wrong can lead to back pain, but if you can’t seem to find a position that doesn’t hurt your back, try getting up and stretching every 30 minutes. It may not cure the problem, but it will help stretch and relax the muscles in your lower back that are likely too tense. And if you find yourself struggling with waking up in the morning because of how uncomfortable you are at night, this tip is for you!
4) Rotate Your Mattress
Sleeping on an old, worn-out mattress can contribute to back pain. The same way your shoes wear out, so does a mattress. You don’t want that kind of stress in your life or on your back! Flip it over or rotate it every few months.
5) Stretch Every Day
Waking up with back pain? It could be a sign that you’re not giving your body enough time to recover. If you have a nighttime routine that ends with you going to bed and curling up, this will naturally contract your muscles. Try sleeping on your back or on your side, then when it’s time for bed, doing some stretches first. Even just sitting cross-legged can relieve tension in the lower back. Don’t forget about those morning stretches, either!
6) Exercise Regularly
One of the best ways to treat back pain caused by bad sleeping habits is exercise. Simply by regularly engaging in core and stretching exercises, you can make a significant impact on your symptoms without medication or surgery. Even light physical activity can reduce or completely relieve back pain. The two types of exercise that are most helpful for back pain are strengthening exercises and relaxation exercises.
7) Buy an Adjustable Bed
One of the easiest ways to fix back pain that can be caused by sleeping on a regular mattress is by buying an adjustable bed. A Tempur-Pedic or one of the other mattress companies with mattresses that cost a pretty penny can take some worry away by ensuring your bed will properly support you while you sleep.
