Effective Sleep Tips for Those Who Live with Chronic Back Pain
A good night’s sleep is essential for your mental, physical and emotional wellbeing. Yet if you suffer from chronic back pain, it may feel impossible to get comfortable, stay asleep, and feel rested the next day. But here’s the thing: you don’t have to accept that you won’t have a good night’s sleep ever again. Here are some simple things you can do to promote better sleep when you deal with back pain.
Add a Little Physical Activity
Physical activity can be a game-changer. Spine-health explains that with a solid exercise routine you can strengthen back muscles, reduce unnecessary strain on your bones and muscles, and alleviate unwanted tension, among many other benefits. Establishing a regular routine and sticking with it for the long-term can help to offset back pain and promote a better night’s sleep—not to mention it can do wonders for your mental and emotional health.
There are tons of exercise routines out there, and it can be overwhelming to decide which ones to try. Don’t let that keep you from starting. When it comes to alleviating back pain, focus on strengthening your core. Fortunately, you don’t need a lot of equipment to perform these movements; all you need is an exercise mat, comfortable clothes, and some determination! Here are a few exercises to consider:
Bird dog
Dead bug
Glute bridge
Glute bridge single-leg progression
Plank (forearm and side)
Lunge (reverse and forward)
As Everyday Health explains, doing yoga exercises or stretching just before you turn in for the evening can help de-stress your entire body and reduce back pain. Certain poses and stretches can lengthen and loosen muscles, align your body, and release tension.
Pay Attention to What You Eat
What you consume affects every part of your body. Food can be used for fuel, healing and pain relief, and being intentional about what you eat can make a world of difference. Add some of the following foods to your diet to help alleviate joint pain and improve bone health:
Cruciferous vegetables
Ginger
Avocado
Bananas
Olive oil
Use Sleep and Relaxation Apps
Technology offers wonderful opportunities to access a wide variety of guided leases to promote sleep and relaxation. Downloading and using apps like Headspace, Noisli, and Calm on your smartphone can help you center your thoughts, focus your breathing, and unwind before bed.
Using apps on your phone routinely has the potential to consume a lot of your data, which can lead to overage charges and slower speeds. To avoid these impacts on your wireless plan, confirm your data needs so you have the capability to explore apps and regularly use them worry-free in order to get a better night’s sleep. After all, the stress of not knowing how much your overage fees will be can be enough to keep you tossing and turning, and a slow-running app can disrupt you in mid-sleep!
Practice Mindfulness
In addition to apps, a daily practice of mindfulness can help reduce back pain so that you can rest better. Psychology Today explains that mindfulness can help you hone in on the source of your pain and help you to endure. In addition to managing pain, practicing mindfulness on a regular basis can contribute to reduced stress and tension, ultimately leading to better sleep.
Constant back pain doesn’t have to mean that you are doomed for a lifetime of bad sleep. Physical activity can significantly relax and strengthen your body, and consciously consuming foods that help to reduce joint pain can make a difference each day. Finally, being intentional—mentally and emotionally—to tackle pain and promote rest through apps and mindfulness can help to set you up for rejuvenating rest.
Guest Post Author:
Cheryl Conklin is a freelance writer and tutor by trade and a blogger, adventurer, traveler, and creator of Wellness Central in her free time.
Resources:
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