A long day at work is often met with back and neck pain, but many people don’t experience relief after a long night’s sleep either. In fact, some sleeping positions or habits may aggravate nerve or back pain, resulting in discomfort from the time you wake up until you go to bed again. Here are some tips to follow to reduce, or even avoid, pain and soreness at bedtime. 

How Can You Avoid Nightime Neck & Back Pain? 

1. Sleep On Your Back 

Sleeping on your back is the best position to avoid neck and back pain. This is because you spread your body pressure across a large surface and don’t pinch any joints or nerves in this position. It keeps your body and organs aligned and, unlike laying on your stomach, keeps your neck aligned as well. 

2. Utilize Your Pillows Correctly 

The best way to prevent neck and back pain while sleeping is to keep your spine straight, and your pillows can provide plenty of support. If you sleep on your back, use a thin pillow that is just thick enough to keep your neck straight. When sleeping on your side, place a pillow under your ear and neck and one between your knees. This will help keep your spine straight and may even relieve joint or lower back pain as well.

3. Set the Phone Aside 

Besides the stress a phone can place on your eyes and sleep quality if you use it before bed, the awkward position of your neck when using your phone can also lead to severe discomfort. To avoid this, you should set the phone aside at least an hour before bed. If that’s not an option, then sit up when using your phone and keep your head facing forward, never looking down. 

4. Stretch Before Bed 

One interesting way you might try to relieve neck and back pain is by stretching before bed. To do this, roll your neck gently from side to side. Raise your arms over your head and reach from side to side. You can also try stretching forward to touch your toes or doing light, slow lunges. This can reduce stiffness before bed and keep muscles from cramping or nerves from becoming pinched overnight. 

If back pain is keeping you from getting a good night’s sleep and the activities you enjoy, it’s time to see a professional at Chiropractic Associates Of Platteville in Platteville, WI. Their compassionate staff can help you find relief from pain, soreness, and stiffness. Their adept techniques are tailored to your unique needs, and their calming atmosphere will help you feel welcome at all times. To learn more about their services, call (608) 348-3156 or visit their website today.