Easy Bedtime Tricks To Relieve Back Pain

Lower back pain is among the most debilitating and uncomfortable conditions millions suffer from across the world. While the reasons vary—from acute sprains from sports injuries to a sedentary lifestyle and longer-term diseases caused by a variety of factors, if not treated well in time, can cause a lot of other issues as well.

While the pain ranges from mild to severe, for most people it is temporary. However, long-lasting and chronic lower back pain is also common, with up to 23 per cent of adults worldwide having chronic lower back pain. In extreme cases, lower back pain can make it difficult or impossible to walk, sleep, work, or do everyday activities.

And so, here are a few easy daily activities you can do to find quick relief.

Your lower back muscles provide support and structure to the entire upper body. So, it is important that the surrounding muscles in your back are strong and toned enough to support your spine and reduce pressure on your lower back.

You can engage in simple back exercises like planks, dead bugs, side planks, bicycle crunches, leg raises, bird dogs, and Russian twists to make your core muscles strong.

If you are into a sitting or desk job, your posture may be affected. Poor posture causes the discs in your lower spine to become pressed and ultimately bend, causing pain and inflammation.

And so, if you must sit for long periods of time, remember to get up and walk around every so often—and follow the 20-10 rule of 20 minutes of work and 10 minutes of a short walk.

According to the Sleep Foundation, you must evaluate your mattress every 6-8 years. You may need a change for optimal comfort and support. Research says more than 63 per cent of people reported significant improvements in low back pain after switching to a new sleep system.

Experts recommend going to a store and testing a few options before buying the mattress. Take off your shoes, lie down in your favorite sleeping position, and spend a few minutes resting. Make sure the mattress supports you well enough to maintain your spine in the position you have with a good standing posture.

According to doctors, the type of mattress you need depends on your body type. A soft mattress can be good if your hips are wider than your waist because it will let your spine stay straight while you sleep.

If you sleep flat on your back, it can put a lot of pressure on your spine. So, to keep that off, make sure to elevate your knees slightly by placing a pillow under them.

If you are a side sleeper, put a pillow between your knees to reduce pressure on your back.

A few light yoga stretches can help reduce low back pain, apart from helping lower your stress levels.

You can use yoga props like blocks and bolsters for added support to help hold poses comfortably. Also, according to experts, a few breathing exercises can help you relax and have an uninterrupted sleep as well.

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