A restful night's sleep is crucial for overall well-being, yet waking up with back pain can turn mornings into a struggle. While the pain may subside as the day wears on, it can remain an uncomfortable experience for you. Besides, prolonged exposure to back pain can hinder your sleep quality.
However, pinpointing the exact cause of your discomfort can be challenging. There could be numerous reasons for your back pain, whether it is poor sleeping habits or an ill-suited bed. Fortunately, you can take practical steps to alleviate back pain and enhance your sleep quality. Let us explore how you can wake up feeling refreshed and pain-free.
Tip #1: Take note of your sleeping position
Did you know that there is a correlation between your sleeping position and back pain? In particular, sleeping on your stomach can strain your back and neck, worsening your back pain. If you wish to avoid waking up with back pain, please consider sleeping in a position that helps maintain the natural curvature of your spine.
The ideal sleeping positions for those with back pain are to sleep either on their back or side while changing sleeping positions throughout to ease the pressure that comes with being in a fixed spot all night. Adopting these sleeping habits along with a compatible chiropractic mattress can help promote better spinal alignment.
Tip #2: Align your spine with a pillow
Ideally, your spine should maintain alignment throughout your sleep. An orthopedic mattress can help you achieve that as you sleep. However, it is not always possible to maintain alignment throughout the night with a mattress alone. That is why choosing the ideal pillow is as essential as selecting the perfect bed. The correct pillow should support the natural curve of your neck, ensuring your head and neck are in a neutral position.
We also recommend getting an extra pillow to maintain your spine's natural curvature. If you are a back sleeper, place the pillow under your knees to help your spine maintain its natural curve. Meanwhile, side sleepers can place the pillow between their knees to align their hips and reduce pressure on the spine.
Tip #3: Be mindful of how you get out of bed
Even the best mattress for back pain may not be of much help if you are getting out of bed incorrectly. Many are often unaware of this. As such, they immediately sit up and turn their back to prepare to get into an upright position before using their back muscles to prop themselves up. However, this can strain your back muscles.
Instead, the correct way to get out of bed is to roll onto your side and use your arms to push yourself into a seated position. Afterwards, you can scoot over to the edge of your bed and stand up slowly, allowing your muscles and joints to adapt to the movement. This gentle approach helps reduce strain on your back, especially in the morning when your body is adjusting from a resting position.
Tip #4: Evaluate your mattress set-up
At the end of the day, no amount of healthy sleep habits can improve your back health if you are sleeping on an old, unsupportive mattress. Over time, your bed can lose its form and begin to sag, placing strain and pressure on your back muscles. So, if your mattress is six to eight years old, it is time to purchase a new bed.
Investing in the correct mattress is crucial, as a soft, plushy bed may lack support, causing misalignment and discomfort. Meanwhile, a mattress that is too firm can create pressure points on your body. Instead, you want something lying in the ideal middle ground, providing a balance of support and comfort.
Traditional spring beds (open coil mattresses) may not be ideal in this regard due to their uneven support and pressure points. Instead, you can consider pocket spring mattresses for improved spinal alignment and pressure relief.
For example, our German mattresses boast individually pocketed springs that are coiled twice as much as the industry standard, providing firmer, long-lasting support. A solid slab of visco-elastic memory foam is added for additional comfort, providing contouring, pressure relief, and motion dampening. These features help ensure an optimal sleeping position and even support for the spine.
Remember, a restful night's sleep is not just a luxury. It is an essential component of a healthy, pain-free life. So, bid farewell to mornings marred by back pain by making a mindful change to your sleep environment. With the ideal bed, you can welcome each day with vitality and comfort! Visit our website to browse our recommended mattresses for back pain today.