The inability to get a good night’s sleep hurts – literally. Chronic back pain prevents you from sleeping well. Back pain can make it harder to sleep – and when you can’t sleep, your back pain can be worse. Remember that subluxations are caused by physical, emotional and chemical imbalances. Lack of sleep can cause both chemical and physical (if you are sleeping in a position that causes strain on your back).
Here are a few top tips to protect your back while you sleep:
• Lying on your side, your spine should be parallel to the mattress and your spine should not sag (bed too soft) or bow (bed too hard).
• Don’t leap out of bed first thing in the morning as this can damage the back. Instead, gently get out of bed and avoid bending or doing anything sudden or strenuous until your back wakes up.
Adopt a good sleeping position. Lie on your side rather than lying on your front with your neck twisted to one side. By making simple changes in your sleeping position, you can take strain off your back.
• If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.
• Sleeping on your stomach can be a strain on your back. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head if it doesn’t place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head. Lying on your stomach is probably the worst way of sleeping when you are suffering with back pain.
As scientists warn that we are all ignoring the importance of sleep and listening to our body clock, make you are getting a good night’s sleep. Having and maintaining a good sleeping position is a major step in preventing back pain. Leading such busy lifestyles, we often find that the basic warning signs of back problems can go unnoticed.
Be sure to get a good balance in your life to reduce the causes of subluxations. Get exercise, sleep well, eat well and feel great.