Chances are at least once in our lives we’ll experience some sort of back pain. In fact, back pain is the leading disability that people suffer from worldwide. For some it may be mild and temporary, for others it can be chronic and debilitating. Regardless of the severity of your back pain or what is causing it, you may find that it’s hard to get a good night's sleep. Read on to learn who is at risk for back pain and tips for sleeping to help relieve it!
Causes of Back Pain
There are a ton of reasons that you may be suffering from back pain. From injuries to internal health to posture, pain in your back can happen for many reasons. The most crucial step to relieving your back pain is to understand why you’re at risk:
● Internal health: Your weight and overall muscle strength is a huge factor in how your back feels. People who are overweight have a higher risk of back pain because extra weight puts a strain on the joints and muscles. If you don’t work out often enough, the muscles in your core may be too weak to properly support your back leading to strains and sprains. Additionally, people who smoke cigarettes, drink alcohol excessively, or are not active enough are all at a higher risk of having back issues.
● Age: It’s no secret that as we age, we typically deal with a wider range of health issues. Throughout the years, the soft tissue that cushions the bones of our spine starts to wear down which can cause discomfort and a lowered range of motion.
● Job: Depending on your lifestyle and job, you may have a higher risk for back injuries or pain. Both manual and sedentary jobs can cause issues with your muscles and joints. Those who work a manual job that require heavy lifting experience injuries easier while people who work at a desk all day can suffer from weakened muscles and strains.
● Mental health: Believe it or not, mental health can play a part in your back health. Studies have found that both anxiety and depression has been linked with an increased risk of back pain.
● Pre-existing medical conditions: Medical conditions or diseases from arthritis to scoliosis to cancer to diabetes all have a higher risk for chronic back pain. If you do have a pre-existing medical condition, it’s important to chat with your doctor about the best treatment option for your back pain.
● Sleeping positions: Did you know that how you sleep can also cause back pain or make it worse? How you sleep and take care of your back pain while sleeping can make a huge difference in your pain levels throughout the day!
5 Tips to Sleep Peacefully with Back Pain
Most people don’t know how to sleep soundly if they are prone to back pain which can make the situation that much worse. Here are the top five tips to getting a great night of sleep so you can wake up feeling refreshed for the day ahead of you!
1. Find the right mattress
Your mattress is what supports your back throughout the night which means you have to find the perfect one for you. What makes this search difficult is that there is not one perfect mattress for every person on the planet. Everyone is so different which means the type of mattress that works best for each person will vary. Typically, doctors will try and steer you towards a mattress with a medium firmness. This means you don’t want one that’s too hard or too soft. A mattress with medium firmness will be able to provide the right amount of support without causing your back to be too stiff. Most mattress companies will offer a warranty or return period so if you’re finding your new purchase doesn’t support your back or is causing you pain, you can return it for another option!
2. Reduce sleep disruptions
It’s quite common for people to wake up at least once in the middle of the night. When you suffer from back pain however, it can make it much more difficult to fall back asleep. To help avoid this, try and reduce any disruptions or distractions in your bedroom. Make sure you adjust the temperature to be more comfortable during the night, block out any lights, and reduce the noise. You can even opt to turn on a fan or use a white noise machine to drone out any outside noises throughout the night.
3. Avoid alcohol and caffeine
Although we can all enjoy a cocktail or a cup of coffee from time to time, alcohol and caffeine raise our cortisol levels and make it hard to get a good night's sleep. If you are a coffee drinker, limit it to 1-2 cups in the morning. Try not to drink alcohol before bed because although it may help you fall asleep quicker, the quality of your sleep will decrease.
4. Sleep in the right position
The position that you sleep in is extremely important to help reduce back pain. The worst position to sleep in if you have back pain is on your stomach. While it may feel comfortable during the night, sleeping on your stomach puts pressure on your spine and forces you to turn your neck sideways which can cause upper back pain. Sleeping on your side with your legs straight allows your spine to be in a neutral alignment and mitigates the risk for increased pain. The best position to sleep in however, is straight on your back. This allows for your spine to rest naturally and without any added pressure.
5. Use a pain patch at night
If you’re having trouble going to sleep and staying asleep, a gentle pain patch is a great option to relieve discomfort topically. The SINSINPAS AREX Gel Patch provides instant relief with a dual cooling and heating effect. It’s made with a soft, flexible fabric and aloe vera which makes it easy to sleep in and perfect for sensitive skin. Whether your back pain is being caused by sprains, strains, arthritis, and more, the AREX Gel Patch is the perfect option for you–day or night!