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Simple Sleeping Techniques To Relieve Your Back Pain Effectively

Simple Sleeping Techniques To Relieve Your Back Pain Effectively

Back pain can strike at any time, and when it does, it can range from a general uncomfortable feeling to extreme pain. Many things can contribute to back pain such as sitting positions, posture, bending or lifting awkwardly and weakened muscles, but the way in which we sleep can actually be a major cause.

Did you know that around two-thirds of people with back pain suffer from some kind of sleep disorder? Considering the majority of us spend about a third of our lives getting our shut-eye, it’s important to consider how our sleeping arrangements might affect us physically. Our sleeping patterns, whether lack of, or interrupted sleep together with improper sleeping positions can have a huge effect on whether or not we develop back pain and making positive changes can help relieve back pain and increase our quality of life.

How To Relieve Back Pain By Changing Your Sleeping Positions

We all have our favourite sleeping positions, some allow us to fall asleep much more easily but not all are beneficial to our back health. Here are 4 sleeping techniques that can help relieve back pain or prevent it from occurring in the first place.

1. Sleeping on your back

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sleep-position-1

    via Cleveland Clinic

    Sleeping on your back isn’t the easiest of positions for people to fall asleep, but it is the best sleeping position for overall health and will do wonders for your back and the alignment of your spine. By laying on your back, you are placing the spine in a neutral position and distributes your weight evenly across the body helping to keep your internal organs in a stress-free natural position.

    If you have trouble sleeping on your back, try placing a pillow under your knees. This will help prevent you from rolling onto your side or end up in your usual position.

    2. Alternating sides

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    sleep-position-2

      via Cleveland Clinic

      If you must sleep on your side, try not to stay in one position for a long period of time. We obviously can’t control this when we’re sleeping but in the moments leading up to sleep try to alternate from left to right.

      Sticking to one side can cause muscle imbalance forcing the alignment of the spine out of place. The hips and pelvis also get pushed into an unfamiliar position causing stress on the spine. Try placing a pillow between the knees to create a better hip alignment.

      3. Position your pillow correctly

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      sleep-position-3

        via Cleveland Clinic

        Whether you opt to sleep on your back or side, the positioning of your pillow is key for keeping optimal alignment for your back muscles and spine. Always position your pillow beneath your head and neck and not your shoulders.

        When sleeping on your back, make sure the pillow supports the gap between your neck and the mattress while sleeping on your side requires the pillow to be thicker and places under the ear in order to keep the head and neck in alignment with your back.

        4. Sleeping positions change for different body types

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        sleep-position-4

          via Cleveland Clinic

          Whether you have wider hips than your waist or your hips and waist are relatively straight, it can make a difference to your mattress needs. Wider hips benefit from a softer mattress as it allows your spine to stay in a neutral position, whereas straight waist and hips require a firmer mattress in order to get the needed support.

          How Lack Of Sleep Leads To Back Pain

          When it comes to sleep and back pain, we tend to think of sleeping positions but when we don’t get enough sleep our whole body suffers and sleep deprivation can lower our pain threshold, therefore highlighting a back pain problem much more.

          Lack of sleep also causes muscles to become fatigued and tired. This means the muscles around the spine become weakened and take longer to recover and when this happens the back becomes less supported and susceptible to misalignment and pain.

          To optimize better sleep and create less back pain, there are many positive habits you can adopt before bedtime. These include:

          • Rubbing back muscles to promote blood flow and relaxation.
          • Taking a hot bath to relax the muscles and lessen aches and pains. This will also promote a better sleep.
          • Meditation or breathing techniques can help relax the mind and body.
          • Changing your mattress if it’s nearing seven years of use. Regular use can cause less support over time and attribute to increased back pain.
          • Investing in a well-made innerspring or foam mattress that provides good support.

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          Jenny Marchal

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          Last Updated on September 17, 2018

          10 Reasons Why You Should Get Naked More Often

          10 Reasons Why You Should Get Naked More Often

          Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

          1. It burns more fat.

          Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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          2. You’ll become comfortable with who you are.

          Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

          3. It saves you money.

          Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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          4. It increases your immune system.

          Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

          5. It makes you face your fears head on.

          People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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          6. You will feel better in your clothes.

          When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

          7. You will embrace vulnerability.

          When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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          8. You will show the world the real you.

          Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

          9. You will have fun.

          Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

          10. You can have intercourse with the lights on.

          Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

          What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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