If you have trouble sleeping due to back pain or wake up each morning with discomfort and stiffness, your sleeping habits may be to blame. While this can result from a variety of factors, including your job and lifestyle, sleep habits may also have an impact. Here are four to adopt to relieve pain. 

Survey Your Sleep Habits to Relieve Back Pain

1. Inspect Your Mattress 

Your mattress may be partially to blame for your back pain and stiffness. A mattress that’s too soft won’t offer the support your spine needs to stay in a neutral position during sleep, which results in uneven alignment and, consequently, pain. Lumps in the mattress can cause similar issues by putting your spine out of alignment. Most mattresses last 10 to 20 years, but you should inspect yours every five years to ensure it’s holding up. 

2. Switch Positions

Your sleeping position may also affect spine health, as certain ones put pressure on different areas like the neck, shoulders, lower back, and knees. The worst position for your back is sleeping on your stomach, which can strain the back and neck muscles. For side sleepers, putting a pillow between your knees will provide additional support. 

3. Be Careful Getting in & Out of Bed 

Be careful getting in and out of bed to avoid exacerbating back issues. Don’t bend forward at the waist or make any quick movements. Instead, take your time, roll to one side, and use your arms to push yourself up. Then, swing your legs off the edge of the bed and sit and stand slowly. Reverse these movements to get into bed. 

4. Gently Stretch Before Bed

Yoga and intense stretching can alleviate back pain and help you sleep better. Talk with your doctor first to see which poses might help and which could worsen the problem, especially if you have a preexisting condition such as scoliosis. 

While adjusting your sleeping habits can relieve some back pain, chronic pain should be addressed by professional treatment. O’Fallon Pain Relief Associates in St. Charles County, MO, is one of the area’s most trusted centers for pain relief. They offer a comprehensive range of services including chiropractic care and physical therapy, as well as medications. Call (636) 978-3000 to speak with a friendly staff member or visit their website to learn more.