Do you experience a burning or shooting sensation on your back when sleeping or after waking up? If yes, you could be dealing with back pain. Millions of people worldwide experience back pain, which can severely impact their quality of life and ability to perform daily activities.
Back pain can be caused by several factors, including poor posture, muscle strain or injury, herniated disks, and osteoarthritis. Additionally, lifestyle factors such as obesity, smoking, and sedentary behavior can contribute to its development. It’s important to identify the underlying cause of back pain in order to effectively manage and treat it.
One way you can alleviate back pain is by making simple lifestyle changes like improving your bedroom. From investing in a good quality mattress and pillows to adding a mattress topper, here’s an essential list of bedroom improvements you can make to relieve back pain.
Sleep With The Right Pillows
The sleeping pillows you use can worsen back pain or improve it. To ensure that you make the right choice, it’s important to be cautious when purchasing cushions. According to experts, a good quality sleeping pillow should enhance your spine alignment to avoid putting pressure on your back.
Not only does the quality of your sleeping pillow matter, but how you position it does too. Your sleeping position and how you position your pillows may be causing your back pain or making it worse. To prevent this, set your sleeping pillow to match your sleeping position so it doesn’t interfere with your spine alignment.
Consider placing a wedge pillow between your legs when sleeping if you’re a side sleeper. Begin by lying on your side and placing a correct-sized pillow under your head to align the neck and spine. Then bend your knees and place a wedge pillow between them. Sleeping with a pillow between the knees prevents pressure that may accumulate on your lower back.
If you sleep on your back, placing a pillow under your knees can help maintain proper spinal alignment. Lie flat on your back with a comfortable cushion under the head and slightly lift your legs to place another pillow under the knees. This way, your weight is evenly distributed, allowing the spine to remain neutral without pressure.
As for stomach sleepers, they only need to lie straight and place a pillow under the pelvis. Putting a pillow under the pelvis lifts the hips to neutralize the spine and alleviate pressure.
Invest In The Right Mattress
Your choice of mattress can significantly impact your risk of developing back pain. It can also worsen or alleviate the symptoms. An excellent mattress should be comfortable enough to support a good rest for the entire night. It should support your spine and prevent misalignment that could stress the muscles and cause back pain. This will allow you to rest naturally in a perfect position, regardless of your weight.
On the other hand, sleeping on the wrong mattress stresses the spine, resulting in pain. If you continuously toss and turn at night, are constantly tired in the morning, or feel pain in your back when you wake up, you could be sleeping on the wrong mattress. If your mattress is old, torn, too soft, or too hard, consider replacing it to minimize your chances of experiencing back pain.
Put An Adjustable Base Under Your Mattress
For some people with back pain, using an adjustable base under the mattress can help relieve pressure on the spine, according to doctors. Adjustable mattress bases are power-operated bed frames that allow one to adjust their mattress to the desired angle. With an adjustable base, you can easily raise or lower your bed until your back is aligned and comfortable.
Besides alleviating the symptoms of back pain, an adjustable mattress base can also improve snoring, acid reflux, and other sinus issues by allowing the user to adjust the angle of their bed.
Add A Mattress Topper
If you experience back pain when sleeping, a high-quality mattress topper can be a worthwhile investment. Mattress toppers add cushioning to the mattress, allowing your body to rest naturally without misalignment. If your mattress is already aged but you can’t afford a new one, you could invest in a high-quality topper to prevent back pain complications as you budget for a new one.
Invest In A Custom-Made Mattress
You can find a lasting solution for your back pain by investing in a custom-made mattress. This means having the bedding made to fit your needs. Suppose you experience severe back pain when sleeping. You can get a mattress providing extra cushioning designed for you. This way, you purchase a mattress that has unique features and that eliminates your chances of developing pain in the middle of the night.
Back pain can interfere with one’s quality of life, as it makes it difficult to perform daily activities. Fortunately, it’s treatable, depending on the cause. If you’re looking for ways to alleviate your back pain, you may want to consider making improvements to your sleeping conditions. Consider the tips discussed above. However, if the pain persists, seek professional treatment as soon as possible.