Sufferers of back pain will attest to the difficulties they face when trying to sleep. From being unable to find comfortable sleeping positions to having pain levels increase from lying in one position for too long, sufferers can feel like getting a good night’s sleep is an impossible task.
While we won’t be able to remove your all your pain through an article, we do hope the following tips will help you to sleep better – for longer stretches of time and with less pain (and more comfort) overall.
Recommended sleeping positions
Are your favourite sleeping positions adding to the strain on your back? Give these positions a try – they’re proven to be effective for reducing strain and giving your back some much-needed rest.
Sleeping on your side, legs drawn slightly towards the chest, pillow between legs.
Laying on your back, pillow under your knees. Optional: Place a small, folded towel under your lower back for extra support.
While sleeping, try to keep your body in a straight line to reduce the strain on your back. For example, avoid twisting your legs so your knees aren’t aligned with the rest of your body – if you want to turn, turn your whole body (from head to toe).
Note: Relating to the example above, rotating your core so your knees are pointed to either the left or right of your body, can be a good pre-sleep stretch. But after stretching, remember to always go back to your aligned position before closing your eyes and dozing off – or you could wake up with an extra stiff back!
Picking the perfect pillow
When it comes to alleviating back pain at night, “support” should be your number one consideration – and this begins with your choice of pillow. Your pillow should comfortably cradle your head and support your neck, keeping both in place (in relation to your spine).
These are a few considerations when choosing a pillow:
- Comfort: Does the pillow have the softness and plushness you enjoy?
- Support: Is the pillow supportive enough to keep your head, neck and spine aligned?
- Mouldability: Will the pillow mould to the curvature of your neck and head? Or will it simply hold your head up?
In our experience, latex pillows check all three boxes, thanks to the natural property of latex foam being soft, plush and incredible comfortable, yet firm and supportive. It also adapts to the shape of your head and neck, so even as you toss and turn at night, your latex pillow will continue to contract and expand to support your head and neck – resulting in less strain and certainly less pain.
For more customised support, try the Sofzsleep Contour Pillow, which is ergonomically designed with dual lobes to support your head and neck – helping to maintain a natural and aligned posture while you sleep.
Choosing the best mattress
Interestingly (but not surprisingly), what you just read about picking the perfect pillow, also applies to choosing a mattress that’s ideal for you.
The core principle remains the same – focus on “support”. As such, your main factors for consideration are (once again):
- Comfort: Do you find the mattress amazing to rest and sleep on?
- Support: Does the mattress provide good support for your spine (without feeling too firm and stiff)?
- Mouldability: Can the mattress adapt to the shape and curves of your body, especially as you switch between sleeping positions?
Once again, when comparing different types of mattresses, latex mattresses edge the competition by exceeding all expectations for comfort, support and mouldability.
Don’t let back pain keep you down… or rather, up (at night)!
A good night’s sleep is one of the most important prescriptions you can get for good health – and in an ironic twist, also exactly what your body needs more of to recover from back strains and pains.
Take these proactive steps to reduce back pain at night and enjoy restful slumbers again!