Healthy Sleep Habits: Back Pain Relief

Did you know that back pain affects up to 80% of people at some point in their lives? From missed workdays to missing out on your favorite activities, back pain can curtail your ability to participate in daily life.

Does your back hurt while lying in bed as you try tirelessly to find a comfy spot? Do you feel stiff & sore each morning as you gingerly roll out of bed? 

If so, here are a few helpful tips that can provide relief tonight as you build better habits each day:

Core Strength 

Although 6-pack abs may look good at the beach, you don’t need to work out that hard to get your core muscles stronger. When the muscles in your abdomen, hips, lower back, and pelvis are stable, your posture and mobility improve, helping to prevent future back pain.

TIP: Daily planks

  1. Place your hands on the floor directly under your shoulders. 
  2. Keep your entire body in a straight line and your ab muscles engaged. 
  3. Hold the pose for 15 to 30 seconds. Breathe. Work your way up to 60-80 seconds a day. 

Flexible Hips

Improving hip flexibility can reduce lower back pain symptoms (and improve knee, ankle, and foot pain too!) This exercise targets not only the hips but also the lower back and glutes—your power muscles.

TIP: Figure-4 Stretch

  1. Sit in a chair. Place the right ankle on the left knee. 
  2. Gently push the right knee down toward the floor, maintaining equal weight on both sides. 
  3. Hold for 45 seconds. Repeat on the other side.

Take Micro Breaks

Sitting for long periods can weaken your back and hip flexor muscles, causing inflexibility and added back strain. Time can fly by when sitting at your work desk or watching your favorite TV show. But taking small breaks helps offset the harmful effects of sitting.

TIP: Set an Activity Timer 

  1. Set a reminder on your phone or smartwatch to get up every 20-30 minutes.
  2. Walk to another room or take a longer break and walk around the block.
  3. Gently roll your neck, move your arms, bend from your waist, and wriggle your body to get your blood pumping. 

Mind the Gap 

You may notice gaps between your body and the bed that put a strain on your muscles and spine. Proper spinal alignment is essential, no matter what position you sleep in. Focus on aligning your ears, shoulders, and hips.

TIP: Use Pillows to Fill Spaces 

  1. Back Sleeper: Place a pillow underneath your knees to keep your spine in a neutral position.
  2. Side Sleeper: Put a pillow between your knees. If there’s a gap between your waist and the mattress, try using a small pillow there for added support.
  3. Stomach Sleeper: Use a pillow under your pelvis and lower abdomen to alleviate pressure on your back.

Of course, sleeping on a comfortable, quality mattress that harmoniously fits your body, sleeping position, and lifestyle is the best option! When your body is correctly supported from head-to-toe, many aches and pains go away, and your entire body can properly relax & recover from the day.

At Custom Comfort Mattress, we’re here to ensure you’re supported so you can enjoy restful nights and energetic days ahead. Locally made, natural materials, double-sided, hand-crafted.