Trying to get out of bed after a night of restless sleep is difficult. A sore back from the start can make a person irritable and upset as soon as they get up. Luckily, some solutions can be tried before rushing off to the doctor for medication. How we sleep at night affects our back, spine, and neck. Making necessary improvements to our sleeping arrangement will reduce back pain while keeping the neck and spine right where they are supposed to be.
The proper mattress is key
Sure, some mattresses are costly, but a poor mattress will not give a person what they need in terms of back and neck support. According to the American Chiropractic Association, a mattress of medium firmness is the best bet for those wanting to get a good night’s sleep. Mattresses that are too firm will only support the shoulders and hips of the person as their spine bends into the mattress. A soft mattress makes the shoulders and hips sink as the spine again bends away from the mattress.
Using a medium-firm mattress protects the back by providing the best support possible during the night. For those that cannot run out and purchase a new mattress at the moment, a memory foam topper is the next best answer.
Changing up our posture will help
Most people sleep on their sides in a fetal position or on their stomach. Neither positions are the best when it comes to reducing back pain. When a person sleeps on their stomach, the lower back is compressed while the neck gets twisted into a position that is not at all natural. The spine also becomes curved, contributing to back pain.
To reduce back pain, sleeping on your side or back is the best position. For those who prefer laying on their side, using a pillow between the legs will help keep the spine in the right position. Sleeping on the back allows the neck, spine, and hips to rest in a neutral position all night long.
Exercise will help at night
Exercising during the day will improve muscle strength and flexibility in a person. Exercises that increase the core strength will help the spine, allowing a person to sleep better at night. Plus, exercise tires a person out, another perk when it comes to sleep. Check with a doctor before committing to any exercise regimen to make sure it is the right one.