A Quick Guide on how to To Reduce Back Pain When Sleeping

by Shopify API

Do you toss and turn all night because of back pain? If so, you're not alone. Millions of people suffer from back pain when they sleep. Fortunately, there are some things you can do to reduce the amount of pain you experience. 


In this quick guide, we'll discuss a few tips on how to improve your sleep quality and reduce back pain. 


What causes a morning back pain

Have you ever woken up with an aching back? It's not just because of old age or the way that one side of your body is heavier than the another. The main reason for this type of pain while we sleep can be due to certain habits before bedtime, such as sitting down all day long at work and then sleeping on our desks! 


Some of the main reasons related to sleeping that cause back pain are:


Pregnancy: This is a very common problem that generally appears during the last two or three months, and this pain can worsen after a long period of sleep.

Your sleeping position: The proper sleeping position can help you to avoid pressure on your spine, which may cause its natural curve to flatten. This generally happens when people sleep on their backs or belly without taking into account what type of sleeper they are.

A bad or old mattress: Mattresses are not only for comfort, they also have an important role in supporting your back. A bad mattress or an old one (more than 10 years) wont give your spine a good support,  leading to chronic pain and discomfort that will ruin the quality of life as you know it!


What to do to reduce your back pain during night


While not a solution in itself, understanding what is causing your back pain and taking action to solve it can help you live a happier life. When you have less discomfort from head-to-toe you will experience an increased quality of life as well as better physical performance!


These are things you can change to help reducing or eliminating your back pain:


Go easy on alcohol and caffeine: Alcohol may affect your sleep quality. Caffeine is a great stimulant, but it can make it hard to fall asleep.
Avoid disruptors: Try eliminating the excess light and noise. If you find it hard, you can use a sleep mask and earplugs (if noise is a real problem for you).
Cool off: The ideal sleeping temperature should have an average temp around 65 degrees Fahrenheit (18.3 Celsius). This will help you to sleep better and faster.


Change your sleeping position: The best position for lower back pain is on your side, with your knees slightly bent. This will improve your body balance and relieve pressure on your spine. 
But not everyone prefers to sleep on their side. For those who sleep on their back, an adjustable bed frame is recommended since they can raise or lower themselves according to what position offers support while lying down at night. 
If however, you're a stomach sleeper then think about investing in some supportive mattresses along with a thin pillow under both waistline and abdomen.
Choose a good mattress: The proper spine alignment demands a mattress that does not sag excessively when you sleep on it. Research supports using an appropriate firmness level based on weight, body shape and sleeping position for optimal lower back pain relief. However, the most comfortable firmness options can vary depending upon your preferences.

We hope you have a better understanding of the different causes of back pain and maybe you have now some new ideas on how to improve your sleep quality. If you are still experiencing problems, it is important to see a doctor or chiropractor for an accurate diagnosis and treatment plan. In the meantime, we recommend choosing a mattress and bed frame that best suits your needs in order to get the most out of your sleep and minimize any back pain. Thanks for reading!


Customize your Haven mattress

The Haven Sleep Co. mattresses come with firmer support to improve your spine health. Some customers experience discomfort at first because their body is adjusting to proper support and alignment. It is important to take the recommended amount of time to adjust to your new mattress all while trying out these healthier habits for an improved quality of life.
With the engineering of Chiropractic design, we combine:

● Higher levels of support where you need it so the bed won't sag
● Customization zones for sleep position
● Body-contouring latex for elevated pressure reduction allowing you to fall asleep quicker
● Fine-tuning to reduce pressure points for deeper relaxation
● Proper spinal alignment to improve your overall health

The result? Improved sleep quality, and overall spinal health. Just what the chiropractor ordered!


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