Browse Category: Sleep and health

Ways to Fix Back Pain to Get a Better Sleep

Does back pain have you up all night wondering how can I get sleep? Back pain is a big problem for many adults in the United States. Of course, all anyone tells you is that you need back surgery to fix the problem. However, before you spend thousands of dollars paying for surgery,first read this article on the different things you can do around the house and see if they help fix your back pains.

Interesting article on the topic – http://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452

The first thing you can to do to help your back pain is to eliminate the activities that are causing the pain. There are several activities in the day that you can easily change, such as lifting something off the ground. Majority of people lift heavy things from bending their back, but this is not the correct way to lift something. When picking something up off the ground, you want to bend your knees until you are in a squat position. Then grab the object and stand back up, lifting the object with your legs. Lifting with your legs will ease the tension from your lower back muscles and you should start to feel the pain go away over time.

Another way to help your back pain is by having good posture. I confess, I have had problems with slouching, and I definitely felt it in my back. It was not until I worked on my posture that I started to feel a difference of the pain in my back. A good posture consists of shoulders rolled back while lifting up your chest and chin. It may feel uncomfortable for a while, but your body will start to get used to it.

If you are standing or sitting for a length of time without being able to change positions, it could be the reason for your back pains. If you are sitting down for a long period of time, try standing up and walking around every 45 minutes or so to loosen up your back muscles. If you can, try to get a stretch in as well to stretch your back muscles. If you are standing, try to find time to sit for a while, and give your back muscles a rest.

Sleeping at night can also give you back pains if you do not have the right mattress. To start, you should try getting a mattress pad and see what comfort level gives you a good nights sleep without waking up to back pains in the morning. A few things to keep in mind: A soft mattress is bad for your back because it does not give your back any support while sleeping. On the other hand, a firm mattress is bad for your back because the mattress does not fit to the curves of your body. A medium soft mattress will give you the best results; however, I still recommend trying a mattress pad before you make a big purchase.

To help with your back pains, trying changing some of the regular activities you do every day. Not only will your back start to feel better, but you should notice that you are sleeping better as well. If you are interested in learning about some exercises that help you sleep, I suggest reading this It shows different exercises you can do from your own home or your office at work.