A lack of high-quality sleep is one of the problems that can contribute to spine-related aches and pains. It’s also possible for back pain to make it difficult to get the rest needed to minimize inflammation and help your body flush out the waste that sometimes contributes to spinal discomfort. If you’re caught up in this never-ending cycle, the solution is to address sleep problems and spine-related issues together. Here are six ways to accomplish this goal.
1. Get Regular Exercise
Exercise is a great dual treatment because it strengthens the muscle groups that support the spine, and it can naturally tire you out so you get a good night’s sleep. Exercise also boosts the production of endorphins, which are natural hormones with pain-relieving effects. Just be careful about exercising too close to bedtime. The added energy boost could make it difficult to sleep.
2. Use a Heating Pad
Warmth applied with a heating pad can ease tension in spinal muscles enough to minimize pain. At the same time, the boost in warmth can make it easier to nod off. Other possibilities include taking a warm bath or shower before going to bed. If you do opt for a heating pad, choose one with a timer so it shuts off in case you fall asleep before you can turn it off manually.
If you’ve recently had spinal surgery, make sure to follow your doctor’s advice as you recover, especially if you’ve had a procedure such as kyphoplasty surgery. Beverly Hills patients should expect the first few days in their own beds after spine surgery to be somewhat difficult, so ask your doctor about applying both heat and ice to relieve your pain.
3. Avoid Daytime Naps
Daytime napping can affect the ability to nod off at night if it’s something you do on a regular basis. The result could be a restless night of tossing and turning, which isn’t good for your spine, either. Also, some people nap during the day on sofas, chairs, or even in parked cars. These are all spots where you can easily get into positions that aren’t too spine friendly.
4. Be Mindful of Your Diet
The foods you eat can impact how well you’re able to rest when sleeping. For instance, a diet that consists of sugary snacks and processed foods can contribute to spinal inflammation and back pain, and too much caffeine or alcohol may make it difficult to get proper restorative sleep. Instead, opt for a healthier diet that includes:
- Green leafy veggies
- Fresh fruits and low-fat dairy products
- Lean meats and other healthy sources of protein
Be mindful of what you drink as well. Water is the best choice, since it keeps the spine’s discs hydrated and circulation flowing.
5. Update Your Mattress
When was the last time you replaced or even really considered your mattress? If you’re not sure, it’s time to assess what you sleep on. If you’re not getting sufficient support, this could be the reason for your sleep and back issues. If it’s time for a new mattress, go into stores and try some out to make sure you’re getting one that offers the right level of support and comfort for your body type, sleep position preference, and spine.
6. Remain Active When Awake
Sleep problems and spine-related issues may be managed better if you make an effort to stay active in many different ways during your day. Along with exercise, this includes an assortment of activities that are both mentally and physically stimulating. The more well-rounded your day is with activities of a varied nature, the more likely it is you’ll sleep better—which is equally beneficial for your spine.
If you need professional guidance on how to relieve your back pain so you can sleep well, make an appointment today with a Beverly Hills spine surgeon, who will be able to make a personalized diagnosis and devise a customized treatment plan to alleviate your back pain. Call on the spinal health experts at The Spine Institute, pioneering physicians who lead the industry in every aspect of neck and back health. Reach out to one of our friendly representatives today at 310-828-7757.