How to get rid of back pain at night
How is your night routine? Do you take a walk? Do you watch your favorite series? Call your parents? Spending quality time with your family? No matter what you choose to do in the evenings, we all have the same goal: to relax. Evening is supposed to be a time where you can relax and de-stress from your busy day. At night, while sleeping in particular, should be the time when your body is most comfortable. However, not everyone experiences the deep physical and mental relaxation that we all deserve. Many people dread going to bed because they know they will experience back pain at night. While not everyone experiences this unpleasant phenomenon, many people seem to have lower back pain when they lie down and at night while sleeping. This can be extremely frustrating because it usually results in a lack of deep sleep, which can lead to insomnia, nightmares, moodiness, increased anxiety, and even dehydration. The good news is that several methods have proven helpful for those experiencing back pain at this time. Here are some ways to get rid of nighttime back pain:
Change your sleeping position
Sleeping position can have a big influence on whether or not you sleep soundly and if you experience any pain. For example, if you sleep with your torso or pelvis twisted, you could be putting extra pressure on your muscles. Experts say that the best sleeping position for people with low back pain is on their back or side, but never on their stomach. Sleeping on your stomach can exaggerate the arch of your back, which can intensify pain in the area.
Be more active in the day.
Daily exercise has more than just health benefits. If you’re someone who works an efficient sedentary job or sits most of the day, your back pain can build up during the day and just get worse at night. The more active you are during the day, the more your muscles can stretch and the less tense and contracted they will be while you sleep. But don’t worry, you don’t need to run a marathon. Even walking and stretching properly for 30 minutes a day can make a big difference.
Get a better mattress
The most common cause of nighttime back pain is a bad mattress. However, “bad” can mean several things. Your mattress doesn’t need to be old to give you problems! If you’re not sleeping on the right type of mattress for your body, you’re likely to experience severe pain. That said, if your mattress is around 10 years old, you should consider replacing it. Older mattresses don’t offer the support they should, even if they are marketed to last 20 years!
The best type of mattress for you depends not only on whether you experience back pain, but also on your preferred sleeping position. While side sleepers tend to be more comfortable with thicker mattresses, back sleepers tend to prefer thinner mattresses. However, most experts, and those who experience back pain at night, suggest a medium-firm mattress. At The Mattress Warehouse, we offer mattresses for every sleeping position and nighttime ailment.
The Sealy Posturepedic Boston Gel Medium Pillow Top Mattress is a firm, medium, and luxurious mattress, perfect for those who need extra support, but a soft surface. Its gel fabric and aloe vera make it not only comfortable but also refreshing. This Sealy mattress’s Posturepedic Dual Compensation Coil System technology gives you the perfect firmness for those with back pain, regardless of preferred sleeping position.
Another great option for a mattress that relieves back pain is the Restonic RestCare Pillow Top – Double Mattress. It’s made with memory foam, which molds to the contours of your body while providing a medium-firm amount of support thanks to the Bonnell coil system. This mattress is even better for side sleepers because it features foam-encased lateral support. If you have back pain that you only notice while in bed at night, then you should try one of these luxurious and supportive mattresses.
epsom salt bath
Those who enjoy natural remedies should try an Epsom salt bath. Adding a cup of Epsom salts to a warm bath is said to relax sore muscles and loosen tension. Epsom salts are also known to reduce inflammation, so regardless of the cause of your back pain, be it tight muscles or a sprain, Epsom salts can work wonders.
Try night yoga
Yoga has long been praised for reducing pain, anxiety, and muscle tension. There are even certain yoga positions specifically designed to relieve back pain, such as cat and cow pose, supine pose, and downward facing dog pose. If your lower back feels uncomfortable while sleeping, try practicing some basic yoga moves right before bed. This may give you the stretch and release of tension your body needs to sleep comfortably.
Use extra pillows
Adding pillows for extra support is a proven way to relieve back pain. If you sleep on your back, try placing a pillow under your knees to properly align your body. If you sleep on your side, place a pillow between your knees. If you tend to sleep in the fetal position, switching sides at night can also help with back pain. However, avoid sleeping on your stomach at all costs, as this is a known cause of back pain.
If you experience back pain at night, don’t give up hope. While it can be inconvenient and frustrating, there are several potential solutions to your problem. Try all the suggestions on this list until you find one (or a combination) that works for you. However, keep in mind that a faulty mattress is the leading cause of nighttime back pain. Most people don’t even realize their mattress is the culprit until they replace it and notice a difference in their pain and sleep. If your mattress is old, you should try it. Fortunately, The Mattress Warehouse offers several high-quality, affordable mattresses specifically designed to relieve nighttime pain and allow you to get a comfortable and restful night’s sleep.