Sleep hygiene practices for people with back pain: a guide to restorative rest
Written by: Liz Wullems-Griffioen, CMO Healactively
Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)
Experiencing back pain can transform even the most basic tasks into challenging hurdles, and finding restful sleep is often one of the biggest battles faced. Proper sleep hygiene, a cornerstone of overall health, becomes even more crucial for those dealing with back discomfort. So, let’s delve into effective sleep hygiene practices specifically for you if you are suffering from back pain, providing you with strategies to enhance both your sleep quality and back health.
Understanding Sleep and Back Pain
The relationship between sleep and back pain is bidirectional; poor sleep can exacerbate back pain, and back pain can make it difficult to get a good night's sleep. This cycle can be detrimental to one’s quality of life. Implementing targeted sleep hygiene practices can help break this cycle, offering relief and contributing to a more restorative sleep.
Key Sleep Hygiene Practices for Back Pain Relief
1. Exercise Regularly, But Wisely
Regular exercise is beneficial for both sleep quality and back health. However, it's important to choose activities that do not strain your back. Low-impact exercises like walking, swimming, or cycling can be effective. Remember, timing matters; engaging in vigorous exercise too close to bedtime may disrupt your sleep.
2. Establish a Pre-Sleep Routine
A calming pre-sleep routine helps signal to your body that it's time to wind down. Incorporate activities that reduce stress and relax your muscles, such as gentle stretching specifically designed for back pain relief. Avoid stimulating activities and electronics at least an hour before bed to enhance your body's natural sleep readiness.
3. Pay Attention to What You Eat and Drink
Diet impacts not just our physical health but our sleep quality as well. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with sleep patterns and even exacerbate back pain in some cases.
4. Optimize Your Sleep Environment
The foundation of good sleep hygiene lies in your sleep environment. Ensure your mattress and pillows provide the necessary support for your spine. A medium-firm mattress is often recommended for those with back pain, but personal comfort should guide your choice.
5. Mind Your Sleep Posture
Sleeping in a position that supports spinal alignment is helpful. For many, sleeping on the back with a pillow under the knees can reduce strain on the spine. Side sleepers can place a pillow between their knees to maintain hip alignment. Experiment to find the position that best reduces your back pain.
Taking these five factors into account, you can significantly improve your sleep quality and reduce back pain. Remember, you're not alone in this journey—resources like Healactively are here to support you in achieving your wellness objectives, incorporating personalized strategies for both back wellness and restorative sleep.
To discover how Healactively can help you in achieving your back wellness goals and to take a step towards a more comfortable night's sleep, complete the Self-Assessment.