By Admin Getting through the day with back pain can be tough, but when the pain revs up at night as youâre trying to sleep, it can be the last straw. Itâs no surprise that the National Sleep Foundation reports that the majority of people who have chronic pain donât sleep well.
So how can you get a good nightâs sleep if back pain is keeping you awake? Discovering back pain relief thatâs effective for you may take some trial and error. In some cases, it might be as simple as getting a new mattress, or adding or changing pillows so that youâre sleeping in a more comfortable position.
Find the Right Formula for Relief
Here are some ideas for getting better sleep with back pain:
- Try a body pillow. Physiotherapist and back pain expert Malton A. Schexneider, PT, MMSc, says that many people with back pain do well with a body pillow for support. âUse a body pillow, about 5 to 6 feet in length, but use it effectively,â he says. âPlace it between your knees, allowing it to rest along your trunk so youâre in a semi-sidelined position.â This will take some pressure off your back.
- Use a bed pillow properly. âPillows should be supporting the neck, not the shoulders, so no shoulders should be on the pillow,â says Schexneider. âShoulders should be on the mattress.â He also recommends using a water pillow, which fills with about 5 quarts of water, instead of a traditional foam or feather-filled pillow.
- Take a mattress for a test ride. Schexneider recommends that people try out mattresses before buying. If they find a mattress they like, he recommends trying it for 30 to 45 days. âThere are a number of stores that allow this now, unlike several years ago,â he says. Call around until you find a store that will work with you on this.