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(ARA) - If your first words in the morning are “Oh, my aching back!” instead of “Oh, what a beautiful morning!” you may be among the 85 percent of Americans who, at some time in their lives, suffer from back pain. Unfortunately, the one thing back pain sufferers seem to need the most - quality sleep for recuperation - is elusive at best. A lack of quality sleep can lead to a vicious circle of daytime sleepiness, inability to carry out daytime pain management techniques such as exercising, followed by even less sleep at night.
“Sleep is important for the body to heal itself,” says Pete Bils, senior director of Sleep Innovation and chair of the Sleep Advisory Board for Select Comfort. “During deep, slow wave sleep, human growth hormone reaches a peak level to perform any critical tasks necessary for bodily restoration. Pain and discomfort can disrupt the ability to attain and sustain deep sleep, diminishing your body’s ability to deal with the problem.”
Many people reach for pain medications, but they often find that the side effects of the medicines also interfere with their sleep. Some try to sleep in a chair or recliner because their back hurts too much when they lie flat. Others believe that sleeping on a firmer mattress will do the trick, but in reality, their mattress, bedding and sleep habits may actually be contributing to the problem, rather than helping it.
Bils offers the following sleep tips for back pain sufferers:
Choose a mattress that alleviates pressure points on your body.
“Far too many people still subscribe to the ‘firmer is better’ mattress myth, and they suffer for it,” Bils explains. “Beds that are too firm do not support properly and create uncomfortable pressure points - a discomfort that causes excessive tossing and turning - and is counterproductive to back pain relief and recuperation.”
Consider switching to an adjustable firmness mattress to minimize pressure points that might be aggravating your back pain. One mattress to consider is The Sleep Number Bed by Select Comfort, which has dual air chambers that allow each side of the bed to be independently adjusted so each sleep partner can choose his or her ideal level of comfort, firmness and support - even if one sleeper has back pain and the other does not.
Unlike innerspring mattresses, the Sleep Number bed evenly distributes weight to minimize painful pressure points and reduce body pain and stiffness. In studies conducted at Stanford University, Duke University and the Sister Kenny Institute at Abbott Northwestern Hospital in Minneapolis, researchers compared people’s experience on a Sleep Number bed to that of premium innerspring mattresses and found that 93 percent experienced back pain relief on a Sleep Number bed.
Choose pillows that allow for optimal spinal and neck alignment.
“Orthopedic doctors and chiropractors agree that nearly all neck and back problems are worsened, if not caused, by improper sleeping habits or worn-out pillows,” Bils says. “Your pillow should naturally place your head, neck and shoulders in a proper posture - closely matching a proper standing/sitting posture - for a straight spine and head position.”
If you are a stomach sleeper, choose a soft pillow that offers a gentler slope to help prevent your head from being raised too high and to minimize the unnatural arching of the lower back. If you prefer to sleep on your side, choose a firm pillow that is thick enough to fill the space between the mattress and side of your head and shoulder area. If you sleep on your back, try a thinner pillow of medium firmness to support your neck area.
Take care of your back in the daytime, too.
When it comes to taking care of your body in the daytime, don’t fall asleep at the switch. Keep up with back exercises and pain medications as recommended by your doctor. Find ways to decrease other stresses in your life that could be aggravating your pain. Go outside for some fresh air. Get up from your newspaper or computer and let your muscles start moving again. With proper rest, bedding and self-care techniques, your mornings might start looking more beautiful after all.
Courtesy of ARA Content
