Back pain can be caused by bad posture and several health conditions. However, one of the most common causes is the way that you sleep. You spend about a third of your everyday life in your bed, so the wrong mattress and a disruptive sleep routine can take a major toll on your spine. To relieve back pain and improve your spinal health, make these changes to your sleep environment and routine.

Do:

Get a good mattress.

A high-quality mattress should be firm enough to support your back, but soft enough to cushion your elbow, shoulder, and hip joints. There are some adjustable models that can be tailored to your specific needs. Once you have a great mattress, make sure to rotate it about every three months so that it wears evenly and doesn't develop hollows. You should replace your mattress completely around every seven years.

Use pillows.

You should use a thin pillow under your neck to support it as you sleep, possibly in addition to a larger pillow for your head. If you sleep on your back, placing another pillow beneath your knees will help align your spine. If you sleep on your side, place the pillow between your thighs to avoid twisting your hips and putting sideways pressure on your spine.

Don't:

Lie down for too long.

Lying down for a short period of time can sometimes relieve back pain. However, any pain that persists more than about two days may actually be aggravated by lying in bed. Try to get up and move around if you can. Gentle exercise can help stretch and relieve cramped muscles and promote blood flow. If you can't comfortably sit, stand, or lie down, go to a doctor for treatment as soon as possible.

Sleep on your stomach.

No matter how soft your bed is, sleeping on your stomach puts extra pressure on your spine by bending it backward. It also negatively stretches your neck which is harmful to your joints. Lying on your side and back are healthier positions. If you do sleep on your stomach, place a pillow under your pelvis and none under your head to help relieve the pressure.

For quality mattresses and sheets in Minocqua, WI, choose Sleep Central. They serve clients within a 50-mile radius and have over 20 years of experience. The team offers unparalleled quality in both their products and customer service. To speak to a knowledgeable representative about your options, call (715) 356-3488 or send a message online.