Updated: Apr 10
Aches and pains are a normal part of life, but when back pain gets severe enough that it's limiting the way you sleep and perform daily functions, it's time to start thinking about what you can do to reduce the pain. Getting a good night's sleep is beneficial to more than just your brain; it's also good for the rest of your body. When you're sleeping properly, your body has a chance to reset and heal itself over the course of the night. Try these tips from ArogyaVeda to achieve a better night's sleep and reduce the back pain you're suffering from.
Stretch or perform yoga before bedtime.
Yoga is an excellent exercise to perform before bedtime because it stretches and relaxes the muscles in the body. Muscles that are properly stretched are less likely to cause pain during the night and the following day. The best yoga poses to perform for back pain are ones that stretch and lengthen the spine, such as the Downward Facing Dog pose or the Seated Forward Fold pose. If yoga is a bit too involved for your taste, even performing a few rudimentary stretches can have a massive impact on the quality of your sleep.
Delegate chores that irritate your back.
Chores are a necessary part of owning a home, but they can also wreak havoc on the body, particularly the back. To prevent increased pain, avoid chores that irritate your back, such as laying mulch, mowing the lawn, raking leaves, painting, moving furniture, or cleaning the house. Instead, you can delegate these household tasks like vacuuming, dusting, and mopping to other family members. Prioritize listening to your body over mind. If you see a pile of laundry, but your body tells you it needs sleep, postpone the laundry.
Buy an orthopedic mattress.
What you sleep on is just as important as how you sleep. The right mattress can make a world of difference when it comes to reducing back pain. Mattresses that support the spine can alleviate soreness and properly distribute body weight so that pressure points are avoided. An orthopedic mattress is specifically designed to support the body by keeping it in the proper alignment, thus reducing the amount of back pain you're waking up with.If you can sleep on he floor, even better for your back.
Take a second look at how you sleep.
Sleeping on your back is better than sleeping on your stomach or side because it keeps the neck and spine straight throughout the night. To help reduce lower back pain even further, position a pillow underneath your knees while you sleep (which you can buy for $10.95 at Walmart). This helps take pressure off of the lower back and ensures that the spine remains in the proper alignment while you drift off to la la land.
While this is a good tip for everyone, it goes double for new moms, who often are already struggling to get a good night’s sleep as it is. Speaking of new moms, if the stress of nursing and childcare are impinging your ability to relax, a new sleeptime wardrobe might be just what you need, so try introducing a dash of stylish comfort into your life.
Practice a healthy lifestyle.
Exercising and eating right is beneficial in many ways, especially for those suffering from back pain. Practicing a healthy lifestyle helps you maintain a lower body mass index, which can alleviate aches and pains in the back, hips, knees, and ankles. Regular exercise also results in stronger muscles to provide greater support to your spine.
Take steps to reduce stress
Stress plays a role in both back pain and sleep issues. Make adjustments to your life that will allow you to reduce stress. For example, you could get more sun and the Vitamin D3 that comes with it, laugh more, and imagine how you’ll feel when living a less stressful life. Bringing mindfulness and calm into your life will also help you reduce stress and in turn improve sleep. Set aside a space in your home where you can seek solitude and meditate. Try practicing meditation at the same time every day. Mindful breathing keeping your eyes closed and focusing on your back will pump more oxygen to those areas. Doing so has been shown to increase happiness and will certainly help you be in a more relaxed headspace so that you can get the healing sleep you need to reduce your back pain.
Give yourself a massage.
Having regular massages can be very beneficial to your overall health. Licensed massage therapists are specifically trained to help reduce symptoms of back pain and pain in other areas of the body. When the muscles are relaxed, you're also more likely to get a better night's sleep. Instead of waking up with aches and pains, you'll awaken with the energy and enthusiasm needed to tackle another day. Abhyanga is an ayurvedic massage with herbal oils. This self massage will also stimulate melatonin that will help your achy muscles and bones relax. Another practice is to fill up some rice in a sock and warm it up. ow place the sock under your spine and rest on it. There are some potent Ayurvedic herbs that can improve bone and muscle health. Consult ArogyaVeda for more Ayurvedic practices and principles.
If you're struggling with back pain and having difficulty sleeping, you're not alone. Don't fret and try these tips to help alleviate your back pain and get you on track to a better night's sleep and a more productive day.
ArogyaVeda translates to the study of health. By being conscious of what we eat, how we eat, and incorporating a few micro habits into our daily life, one can be en-route to sustained well being in a short period of time. Call 734-436-1401.
Photo Credit: Pixabay.com