With more then 80% of the population likely to experience back pain at some point in their life, spine health can become a serious issue. Taking preventative measures can lower your chances of experiencing such difficulties. Here is an easy 5 step guide to help ensure you a good night’s rest.
Step 1 : Equipment
Choosing a Mattress
It’s important that a mattress supports the natural curves of your body to maintain proper support.
Experts originally recommended a firm mattress for those suffering from lower back pain. This view-point is now considered controversial, and now more often it’s recommended to try a few different densities and see how your back responds.
Many mattress companies allow you to try out a mattress for an extended period of time before committing to a purchase, which gives you the option of returning it if you decide the product is not right for you.
If you don’t want to go to a retail store, sticking a sheet of plywood under your mattress may provide insight into whether or not a firmer mattress would solve your ailments.
Mattresses typically have a life span of 10 years, after which they lose shape and support. It’s recommended to replace them after this time.
Choosing a Pillow
In addition to comfort, a good pillow will support the natural curve of your neck in order to keep proper alignment with your chest and lower back.
Depending on your sleeping position, there are several types of pillows to choose from. Fluffier pillows are often recommended for sleeping on your back, while most people would prefer a firmer pillow for side sleeping.
While most people keep their pillows for years, it’s often recommended to replace it yearly for best support.
A back brace can provide temporarily relief
While it’s not advised to use a back brace long-term, they can provide temporary relief should you find yourself unable to sleep due to pain.
We recommend this back brace:
Step 2 : Proper Alignment
While there is no ‘best’ sleeping position for every, it’s important to keep your shoulders, hips, and ears aligned. A lot of people curl up and sleep in strange positions, but this can cause pain and future issues for many people.
Rolled up towels or pillows can be used for additional support if required.
- A pillow under your knees can be comfortable for older individuals who might lack usual flexibility
- Sometimes you might feel your pillow adding strain to your neck. A thinner, flat pillow may be more comfortable for you.
- If you’re a side-sleeper, sticking a pillow between your knees will straighten your legs out and provide additional comfort.
Step 3 : Maintaining Correct Posture
Bad posture practices during the day can translate into back pain at night. Remembering to keep your back straight and shoulders back will help keep your spine in tip-top shape. Bad posture habits are sometimes hard to break, and although not recommended for long-term use, a posture brace can keep you from slouching and ease the transition.
Step 4 : Strengthen Your Abdominal Muscles
Nowadays many people work long hours at desk jobs and similar positions that do very little to build core muscle. A strong and flexible core can help support your spine and improve your quality of sleep. It’s recommended to engage in physical exercise daily, and include core exercises in your regimen.