For individuals suffering from lower back pains, it is necessary to prepare in advance on how to sleep. This is to ensure that you will get quality, relaxed and deep sleep during the night.
Sleeping with back pains isn’t just as simple as lying down and closing your eyes. You need to have a proper plan before retiring to bed. Based on the advice that chiropractors give, here are simple tips that you should put into consideration for a comfortable night.
1. Stay Warm, Not Cold or Hot
When suffering from lower back pains, it is vital to keep warm. This is because sleeping too hot hinders sufficient REM sleep, making you uncomfortable. Since the body will need to dispense the heat in order to manage the pain, you will, therefore, be forced to turn and toss all night long. As a result, you will get poor quality sleep and so, your body will be under increased stress, lowering the recovery process.
On the other hand, when the body stays cold for long hours, it is likely to retain unnecessary tension. This brings about increased pain, which will certainly make you feel uncomfortable. This is why you must keep warm for a relaxed sleep.
2. Use the power of the brain
Whenever pain is present in any part of the body, pain signals will be sent to the thalamus (part of the brain) to identify where the pain originates from. Therefore, when you identify the pain point, it becomes easier to manage it and direct your back into a reasonable recovery process. Through this, it becomes easier to sleep better as you can always manage the specific area where the pain is originating from.
3. Clear the mind through work
Despite suffering from lower back pains, it is necessary to keep the mind occupied for a better night’s sleep. This implies that during the day, you have to find something that will keep you busy. You need to clear your mind of anything that will distract you from joy and getting quality sleep a night.
4. Pay Attention to Breathing Patterns
To get quality sleep when suffering from lower back pains, it is also necessary to focus on your breathing patterns. By paying attention to the natural patterns the body creates when breathing, they become useful to divert the attention from pain points.
5. Create Balance
Have you imagined treating your body as a complete unit? This doesn’t imply that you need to engage in complicated weightlifting activities but just simple tasks that will create the proper balance in your body. Through this, the body gets to heal more efficiently in the long run. You should always go for positions that will make you feel better. Actually, you can start doing this by trying these stretching techniques for lower back pain.
6. Find Positions or Actions that Increase or Cause Pain
To sleep more comfortably, it is necessary to discover your key pain areas. You should select a position, which is more comfortable and allows for easy breathing. For the side sleepers, you may be forced to alter your sleeping positions. You can do this by placing the pillow between your knees to aid in aligning your spine.
7. Meditate as You Sleep
Finally, it is also important that you meditate as you sleep to reduce the pain in the joints. Through meditating, you increase your ability to rest comfortably. You also need to focus on your breathing and find what will distract you while you sleep. 10 Reasons Why You Should Practice Yoga
With these simple tips, you can easily get a comfortable night sleep, despite the presence of lower back pains. You may not practice all these tips but you should select tips that will suit you better. Irrespective of the tips you pick on, always try to focus on your breathing, meditation, and clearing your mind for better sleep.
Read more on effective non-medical solutions for back pains