Make Sure Your Time in Bed Sleeping Helps Relieve Your Back Pain!

I know that most of my back problems are from years of abuse doing martial arts. Being twisted, punched and slammed into the floor over the years have definitely had a go at distorting my skeletal structure. I can remember on more than one occasion holding my head on my shoulders as I tried to slide out of bed and work through the pain to stand up!

The pressures of daily life now often keep me out of bed for more than the 6 to 8 hours minimum, one-third of your life, that I really need to get a good nights sleep. However, these could be some of the most important hours in your day when it comes to back pain.

Sleep is a considerable part of the restorative process of your body that allows it to take steps to heal and recover. It’s when the strain is taken off the muscles and human growth hormone and melatonin, both of which play a big role in tissue recovery and immunity, are produced.

Simply put, if you’re not getting a good sleep—for whatever reason, not just back pain—your muscles, including your back muscles, are not getting sufficient time to rejuvenate themselves for your activities the next day.

Steven Hefferon, CMT PTA over at ‘Lose The Back Pain’ has come to understand first-hand about the importance of restful sleep after his struggles with all kinds of pain over the years.

Here is a brief overview, excerpt and tips on what he has discovered has helped him and may be of use to you!

What’s the Best Mattress For Me?

The answer is simply the one that helps you sleep well and wake up without any added pain and stiffness. While from a physiological standpoint the more supportive mattress is better regardless of what sleep position you prefer – it still comes down to personal preference and what you are used to.

You may find a memory foam mattress good for you, but perhaps a little soft. Steven found a firm box spring and mattress good for him, plus a towel under the sheets to give added support to his hips and pelvis.

Steven’s Special Secret Tip: You read that right—he put a towel under his fitted sheet. Here’s what you do: Fold the towel in half (and in half again if it’s thin). Place it under the fitted sheet—so it doesn’t move around during the night—under the small of your back and spreading down toward your knees. A small blanket works well too.

This extra support helps prevent your pelvis from sagging into the mattress. It might only make a difference of a few millimeters. But that is a huge difference when it comes to preventing the added stress that comes with remaining in any sleeping position all night long.

What Position Should I Sleep In?

As before, the position you sleep in is based on your personal preference or physical limitations based on pain or restrictions from your doctor because of surgery. In general, back sleeping is the most stable position for your spine and the least irritating to your muscles. Side sleeping is the next best.
Stomach sleep is the least desirable if your back is not adequately supported.

Steven likes using full-length body pillow to give him a modified side-lying sleep position “hugging” the pillow with his arms and legs, comfortably taking the pressure off his lower back. Inexpensive body pillows can be found at most retail bedding stores and may give you an alternative sleeping position that will make a big difference in your comfort level, thus improving the quality and duration of sleep.

I’m Always Sore and Ache When I Wake Up – Why?

You already know – if you have back pain you tend not to move about too much once you have found a comfortable position! Typically, those with back pain don’t roll over as much as those without pain, and of course, you may already find yourself with limited movement. If you look at a person lying flat, the hips are the heaviest part of the body, they sag into the mattress over time. That puts undue pressure on the ligaments, joints and muscles of the lower spine. Some muscles get stretched more than others giving an imbalance. This is why I recommend the added support under the fitted sheet. Find a way to support your body and you will minimize the irritation.

I hope Steven’s tips help and encourage you to think of your own comfort-enhancing positions and/or techniques.

A Few More Sleep Tips From Steven

* Don’t drink any fluids 60 minutes before bedtime. This is so you don’t have to go to the bathroom and then have trouble falling back asleep.
* No physical activity for at least 45 minutes before bed. Exercising will rev your body up, making it hard to calm yourself and fall into a restful sleep.
* Take 10 deep breaths as you tell yourself you are going to sleep. When you awake you will be feeling great and ready for the new day.
* As you lay in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all you have. It helps you look forward to waking up with renewed enthusiasm and the belief that tomorrow will bring you one day closer to your goals.
* Dress in warm bedclothes if you are cold and cool clothes if you are hot. I have taken this to the extreme and love the results. I wear wool socks, flannel pants, a sweatshirt and a knit hat. It sounds strange, but if you can minimize the stress on the body in this case trying to keep warm your body will be more relaxed. Healing is always better when the body is relaxed.
* Do some reading. In my work on back pain, I scour the latest resources and reference guides. So let me recommend and urge you to read the best book ever written on sleep. It’s called Power Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance. Click the link and it will take to the Amazon.com page. It’s about $10 or so. That would be money well spent.