Back pain is one of the most common reasons people seek medical attention. Whether you’re a petite or stocky-built individual, low or upper back pain will often occur. It can come from just about anything - whether it’s sitting at your desk, lifting heavy objects, playing sports, gardening, driving too far for an extended period of time, running too fast for an extended period of time, sleeping on your side or getting rolled over while asleep. Those are just a few things that can make your lower back sore and cause you to wake up feeling like absolute crap with a throbbing lower back ache. Getting back to sleep usually isn’t so easy either when you have lower back pain - which is why we’ve put together this list of 7 tips to get a better night’s sleep and help relieve lower back pain.
Make The Shift From Screen Time To Physical Activity
If you’ve found yourself regularly dealing with lower back pain and sleeping issues, it’s likely that you’re sitting a lot. Let’s face it - sitting is the new smoking - and we all need to do it sometimes, but when it comes to sleeping, it’s important to take breaks. Sitting for long periods of time is bad for our bodies in a number of ways; it can lead to an increased risk of diabetes, heart problems, high blood pressure, fatty liver disease, and more. It can also lead to back pain, sleep disorders, immune system problems, and more. So, we need to make the shift from screen time to physical activity. Try getting up from your desk every hour and taking a walk around the building or outside. Your back will thank you for it.
Exercise Isolate The Pain Location
Exercise has been proven to decrease the severity of lower back pain and ease the symptoms of the condition. If you’re dealing with chronic lower back pain, you should try to do active exercises that isolate the pain. This can be achieved by doing exercises that isolate your lower back and don’t use your upper back. Below are some exercises that can help you isolate your pain. Sit-Up - Lie flat on the floor with your back resting on a pillow or a rolled-up mat. Place your hands behind your head or on the floor behind you. Make sure your elbows are under your shoulders and your back is straight. Keep your abs tight and your back straight. Raise your shoulders off the floor, and then slowly lower them down. Do not bend your back. Y Oblique Stretch - Kneel down and place one hand on your knee. Your other hand should be placed on your hip. Keep your back straight and your head in line with your spine. Keep in mind that these exercises should be done under the supervision of a doctor.
Don’t Drink Too Much Alcohol Before Bed
We’ve all heard this one before, but it is just as important as ever. While it might seem like you’re getting a good night’s sleep when you’re blackout drunk, the truth is that you’re probably waking up with a headache, a sore throat, and a pounding head the next day. If you’ve ever woken up after a night of heavy drinking with a headache, you know what we mean. Alcohol actually makes your headache and any back pain you have a lot worse. Since alcohol is a diuretic and can dehydrate your body, it can also leave you feeling very thirsty and wake you up with a pungent headache. If you do drink alcohol, make sure it’s nothing more than a few beers or a glass of wine at dinner, and then have a few drinks before bed (don’t overdo it).
Don’t Skip Out On Showers Or Shave
Showering with scalding hot water and lathering up your lower back with a shower gel or a bath soak before bed can help relax your muscles and relieve any pain that you might be experiencing. While it can be relaxing, don’t skip this step before bed, as this can also dehydrate your body and cause you to wake up with a pungent headache. Shaving your legs, armpits, and face with a clean razor can help remove any bacteria, germs, and impurities that can be irritating your lower back. You should never shave with a dull razor, which can easily scrape your skin and cause a rash or infection. You should also never shave if you have a rash, bumps, cuts, or sores on your legs or arms.
Avoid Tight Clothing Near Your Spine
It’s important to keep your spine hydrated and properly lubricated, and wearing tight clothing that irritates the skin near your spine can do just that. Avoid wearing tight pants, pants that squeeze your back, or anything else that is too tight near your spine. If you’ve ever woken up with a sore or pungent lower back pain, you know that a pungent lower back ache can ruin your day and make it difficult to focus. Dehydration and a pungent lower back ache can also be difficult to get rid of. Try to avoid wearing tight clothing near your spine when you’re sleeping so that your skin stays hydrated and you can easily roll over in bed without getting irritated and waking up with a pungent lower back ache.
Eat A Balanced Diet For Healthy Muscles And Bones
As much as you might not want to hear it, your lower back pain is probably due to a nutritional deficiency. Vitamins, minerals, and phytochemicals are essential nutrients that play an important role in keeping your body healthy and strong. If you’ve been skipping out on your daily vitamins, minerals, and phytochemicals, it’s probably time to start taking them. If you’ve been eating a poor diet, with too many fatty foods and few vegetables, fruits, and protein-rich foods, you’ve probably been depriving your body of the nutrients it needs to remain healthy. Another thing that might be contributing to your lower back pain is that you’re not sleeping well. Sleep is when your body rejuvenates and is able to rebuild and repair cells and tissues.
Stop Smoking Or Have Totally Clear Respiratory Conditions
It’s no secret that smoking is bad for you in so many ways, one of which is the fact that it’s been proven to cause chronic lower back pain. If you’ve been smoking cigarettes, you should try to quit and drastically alter your diet as soon as possible. A pungent lower back ache can ruin your day, make it difficult to focus, and make it difficult for you to get help and treatment for your pain. If you have a history of pungent lower back pain and have never addressed it, you should get it checked out by a doctor. If you’ve been dealing with some sort of respiratory condition, it’s also important that you get it checked out by a doctor.
Conclusion
Lower back pain can be incredibly painful and frustrating, especially when you have a history of back pain or experience it for the first time. If you’ve ever experienced lower back pain, you know how important it is to get it checked out by a doctor and treat it. If you’ve been following these 7 tips to get a better night’s sleep and have been dealing with lower back pain, hopefully, you’ll find that things are better after treating the root cause of your pain. If not, don’t fret. There are many things you can do to help ease the pain and make sleeping better.
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