Sleeping better with back pain

Back pain is one of the most common complaints among adults in the U.S. Statistics range, but according to data from statista.com, as of February 2017 49 percent of adults reported being prone to back pain. Back pain can make getting things done throughout the day difficult, and make getting a good night's sleep even harder. Because good sleep is essential to your overall health, read on and try some of the following tips to get more quality rest.

How’s your mattress?
Consider upgrading your mattress. A quick internet search shows that a quality mattress should last somewhere between 5-10 years. While it is a big investment, consider how much quality sleep will improve your health. If you ultimately move forward, do research to find what works best for your body type. Unfortunately, there is no concrete advice on the best type of mattress to recommend. Do your research and if possible, try various mattress types to see what feels best to you.

Find the best sleep position
Getting comfortable can be challenging when you’re in pain, but there are better sleep positions for people suffering from back pain. If you sleep on your side, putting a pillow between your knees can help keep you in better alignment and give extra support. If you prefer sleeping on your back, try the pillow under your knees for added support. Avoid sleeping on your stomach as this tends to put strain on your back. If you have to sleep in that position, try putting the pillow under your stomach to help relieve the pressure on your back.

Get active
There are a ton of benefits of physical activity and one of them happens to be better sleep. People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, according to a study from the December issue of the journal Mental Health and Physical Activity.  Statistics show that men and women, ages 18-85, who incorporate 150 minutes of moderate to vigorous activity a week, provided a 65 percent improvement in sleep quality.

Exercise is also one of the best things for back pain. Not getting enough exercise can make back pain worse by causing stiffness and weakened muscles. Regular physical activity nourishes spinal discs, soft tissues and ligaments. A proper exercise program that includes stretching and strengthening the core muscles (abdomen and lower back) can help provide support for your spine. Choosing the correct exercises and performing them properly is imperative to success.  Consider an appointment with a physical therapist to get a proper program or if pain is preventing you from being active.