Back pain is a major cause of sleep problems. Research shows that people with back pain are more likely to wake up at night and have trouble falling asleep. They also have a lower quality of sleep overall. One study found that those with chronic low-back pain slept only 6 hours on average per night while those without back pain slept 8 hours or more each day! This can lead to tiredness during the day which may make it difficult for you to perform at work or at home. It also leads to greater sensitivity and proneness to injury because your muscles become fatigued from a lack of restful sleep.
What causes this connection between back pain and poor sleep?
The leading theory suggests that when we experience discomfort from our backs, it causes us to tense up and this makes it difficult to get comfortable enough to fall asleep. This vicious cycle can be hard to break, but there are ways that you can improve your sleep quality even if you have back pain.
5 quick ways to improve your sleep quality even if you have back pain?
1. Use a pillow:
One of the best ways to get comfortable when you have back pain is to use a pillow. Place it between your knees or under your head to help support your spine. This will help keep your body in a more neutral position and make it easier for you to sleep.
2. Choose the right mattress:
A good mattress is essential for getting a good night’s sleep, especially if you have back pain. You want one that is firm enough to support your spine but also comfortable. If you’re not sure what to look for, go to a mattress store and try out different types until you find one that is right for you.
3. Sleep in the right position:
There are a few different positions that are best for sleeping if you have back pain. The most important thing is to keep your spine in a neutral position. This means sleeping on your back or side, avoiding stomach sleeping. You may also want to try using a pregnancy pillow or wedge to help support your body while you sleep.
4. Take breaks during the day:
If you’re feeling tired during the day, take a break. Get up and move around for a few minutes or take a nap if you can. This will help to refresh your body and make it easier for you to stay awake later in the day.
5. Invest in a good book:
One of the best ways to relax and fall asleep is by reading a good book. Choose one that is interesting and calming and read for about 20 minutes before bedtime. This will help your mind relax and prepare for sleep.
Getting good sleep is essential for everyone, especially those with back pain. By following these tips, you can break the cycle of tiredness and pain and get the rest you need to stay healthy and happy.