Prevent Back Pain While Sleeping Use A Pillow

Not being able to fall asleep is frustrating, everyone knows that. But if the cause is unbearable back pain, then you are much worse off the next day. In order to ensure that you get a good night's sleep, you can take a number of measures to relieve your back pain before bedtime.

1. Shower after supper
Tensed muscles, caused by stress, make it difficult to relax and fall asleep. Therefore go into a warm bath after the evening meal or take a hot shower. Do not forget to massage your shoulders and neck under the warm, softening water.

2. Yoga for bedtime
Tense hips, hamstrings, abdominal and back muscles can all contribute to low back pain. Therefore, before you get into bed, take a few minutes to do some yoga exercises that help relieve your back pain.

3. Adjust your sleeping position
Those who sleep on their stomachs often suffer from back pain when they sleep or wake up in pain. If you sleep on your back, your spine is not supported and bends downwards. That puts pressure on your lower vertebrae. When you sleep on your side, the knees and thighs slide forward, turning your lower back.

To keep your spine in a neutral position, you have to sleep on your back with cushions under your knees. If you are really on your side, you can clamp a cushion between your knees. This way you prevent your spine from turning in a certain direction.

If these positions do not work, and you really want to lie on your stomach, you can reduce the discomfort by putting a pillow under your pelvis. Use a flat pillow under your head to avoid tension in your neck and upper back.

4. Check your mattress
This is not to say that you immediately have to buy a new bed. If your mattress is two-sided, you can simply turn it around. If she is one-sided, you can turn them 180 degrees so that the place of your head is now at your feet. This measure can extend the life of your mattress and gives your back the support it needs.

If your mattress is ten years or older, it may be time to buy a new one. Choose a quality and firmer model that does not collapse under the weight of your body.

5. Watch your weight
Extra kilos put undue pressure on your spine, especially if you carry extra weight on your stomach. Eat right and sport daily, and you will certainly notice a difference in bed. Exercising regularly can also reduce inflammation and the tension of your muscles.

6. Growing muscles
Strengthening your upper body can reduce the pain caused by weakness or tension due to an imbalance in muscles. So get started with some exercises that can strengthen your muscles.

Good luck!