If you deal with chronic back pain, you’re far from alone. According to one study conducted by the Global Burden of Disease, lower back pain is actually one of the leading disabilities globally that requires dealing with. Learning how to sleep on your back is one of the easiest ways to fix this issue.
One of the most important things to realize about back pain is that it is a treatable condition, one that the right combination of physiotherapy and sleep strategy might help. Whether it’s finding the best mattress for pressure-relief, or simply getting into an evening practice of yoga to stretch your back out, there are a few ways you can ensure you’re getting a good night’s sleep.
If you’re not sure how to sleep on your back without switching into a position that’s more comfortable for you, here are some of the easiest ways to train yourself into this position:
Sleeping with a pillow between your knees
If you’re looking to ease yourself into learning how to sleep on your back, then starting off on your side with a pillow between your knees is a good approach. This can be especially handy for stomach sleepers who struggle to get comfortable when they’re lying down on their back completely.
Using a pillow in between your legs in this position will allow you to align your hips, pelvis, and spine to be better aligned, offsetting some of the pressure that builds when you strain your back by sleeping on your stomach.
Using the best mattress for proper rest
For those who struggle with back pain, getting a good night’s sleep is essential for proper recovery and rest. The best mattress for those looking to learn how to sleep on your back will be something of medium-firmness, with ample amounts of support and pressure relief.
The trick to finding the best mattress for off-setting back pain is by finding something that is the right amount of firm for you. If you’re working out how to sleep on your back, the best mattress to support this won’t be too soft, since this will keep your hips from sinking too far down.
Choosing sleep accessories to help
Once you’ve found the best mattress for a good night’s sleep, you’re going to want to supplement this with sleep accessories that can contribute to a good night’s sleep. If you’re still getting to grips with how to sleep on your back, you might want to take the time to invest in a few high-quality pillows that will further in adding the right amount of support.
If you’ve found the best mattress for your back, you might also consider adding an extra amount of pressure relief by investing in an adjustable base. Adjustable bases are a great choice if you’re still trying to work out how to sleep on your back properly since you can set custom positions that make sleeping this way a lot easier for you.
Keep your neck well supported
One of the tricks to figuring out how to sleep on your back properly is understanding that your body needs to be aligned for this to happen. If you’re sleeping on a pillow that is propping your neck too high or too low, you might struggle to get cozy enough for a good night’s sleep.
Think about investing in a wedge pillow for a better sense of sleep through the night. What’s more, if you’re struggling to find something that works for you, something as simple as rolling up a towel to prop your neck up might work as you try not to overextend yourself.
Building something of a mini pillow fort so as to guide your body gently into the right sleeping position through the night might be useful when you’re trying to learn how to sleep on your back correctly.
This is not something that happens overnight – stay patient with the process, and be sure to invest in the right tools to help make the job easier.
How to sleep better with back pain
If you do struggle with chronic back pain, getting the right amount of sleep, to begin with, might be a challenge. One of the best ways you can do this is by building healthy sleep hygiene habits that allow you to hone in on a good night’s sleep.
Healthy sleep hygiene habits include:
- Staying away from your phones at least two hours before going to bed. The blue light present in our phones can actually disrupt the creation of melatonin, a hormone in the body that directly contributes to a good night’s sleep. Stay away from phones and other devices if you’re trying to catch up on a good night’s sleep, and try to develop a more productive night-time habit, such as reading your favorite book, or listening to a sleep podcast.
- Practice mindfulness as you wind down. Mindfulness has long been shown to have high efficacy rates amongst people who struggle with all kinds of anxiety, and sleep anxiety is no exception. Even the best mattress is going to feel so much cozier once you’ve figured out a way to slow down all those racing thoughts in your mind and catch up on a good night’s sleep.
- Spritz some essential oils on your bed. Mixing some diluted essential oils in a spray bottle will help even the best mattress feel so much comfier. Lavender, tea tree, and bergamot have all been shown to have soothing impacts on the mind as it is trying to catch up on some much-needed rest.
Whether it’s finding the best mattress to keep your spine aligned or simply practicing a healthy sleep hygiene routine, good sleep is crucial when it comes to resting properly for the night. With the right tools and a little practice, you’ll find sleeping on your back a lot easier than you imagined it would be and be resting easier without any chronic pain in no time.