Chronic back pain can prevent you from doing some of the things you enjoy. It can also keep you from doing something you need, like sleeping.
Individuals with chronic back pain often experience less deep sleep and more awakenings, resulting in low-quality rest followed by daytime sluggishness. But there are a few things you can do to improve your sleep when hampered by chronic back pain.
How to Sleep Better With Chronic Back Pain
If you suffer from chronic back pain, try some of the following tips for a better night’s rest:
Sleep on your side
The best position for sleeping with chronic pain is on your side with a slight knee bend. This helps reduce the pressure on the lumbar spine. You might find it more comfortable to place a pillow between your knees as well.
Go easy on caffeine
Evening caffeine can disrupt sleep for anyone, but especially so for those with back pain. Because caffeine can keep you awake, you may find yourself with a heightened awareness of your pain and thus even greater difficulty falling and staying asleep.
Get some exercise
Getting some exercise during the day can help you fall asleep faster and improve the quality of your sleep. More specifically, exercise can increase the amount of slow wave sleep, or deep sleep.
Get a new mattress
The firmness level of your mattress can have an effect on your back pain. Consider switching to a softer or harder mattress or an adjustable mattress that will allow you to find your optimum level of comfort.
Stretch before bed
Some light stretching or even some yoga before bed can help loosen up your back and reduce your level of pain. The results may only be temporary, but it might buy you enough time to fall comfortably into a deep sleep.
Schedule a Consultation
While there are certain things you can do that might help you sleep better with chronic back pain, these provide only temporary relief and are not a long-term solution. The only way to truly address the problem is with the help of a back pain doctor who can diagnose the source of your pain and implement a treatment process.
Try some of the tips above to sleep better tonight and then schedule a complimentary consultation tomorrow with our team of chronic back pain doctors in Charlotte. Back and spine injuries and pain are one of our many areas of expertise, and we can help you get back to sleeping soundly and living pain-free again.