It is startling how often I hear people complain about having back pain and how hard it is to sleep through the night because of it. You can get back pain in many different ways whether you accidentally tweaked it, or you had an injury related event that affected it. In the past, I have been a victim to back pain caused by a sporting related event. At first, it was very difficult for me to get any sleep at night; however, I found out there are many different things you can do to minimize the pain throughout the night.
Some people deal with back pain by doing different exercises that help stretch the back muscles. Some floor exercises you can do to help stretch the muscles in your back include the knee to chest stretch, the lower back rotational stretch, and the bridge exercise. If you do these exercises twice a day, you should notice a difference. There are also several back exercises you can do that require using weights as well. If you do use weights, I suggest using less weight and more reps.
For more back exercises check out my article Exercises for Lower Back Pain- Getting a Better Nights sleep.
One way to get better sleep with back pain is to change the way you sleep. Changing your sleeping position is hard to do; however, it does have its rewards. One of the worst things you can do is lay flat on your back because this places your spine in an awkward position that strains your muscles. I have listed some sleeping positions for you to try that will help you sleep with back pain at night.
On your Side in the fetal position – Laying on your side in a fetal position can be a great position for people who deal with back pain. Simply bend your knees with a pillow placed between your legs and this will take tension off your back.
Sleep on your back with a pillow propped under your knees – If you need to sleep on your back, then place a big fluffy pillow underneath your knees. This will also help release tension from you back.
Don’t sleep on your Stomach – Sleeping on your stomach can be the worst thing you could do. Sleeping on your stomach causes a lot of tension in your back and it can cause strain in your back muscles. One thing I did to stop myself from sleeping on my stomach was tape a tennis ball to my chest. It may sound silly; however, I guarantee you that you will stop sleeping on your stomach and your back will start to feel better because of it.
Another issue you need to consider is your mattress. If your mattress is old and worn down it can cause a lot of tension in your back as well. Many people are purchasing the tempur-pedic mattresses because they form to your body. This helps keep your body’s natural curves and posture throughout the night. I highly recommend trying one out; they are well worth the money.