If you have been experiencing back pain, then you are probably wondering how to relieve it and attain rest especially if this pain is occurring while sleeping.
Lower back pain is one of the most debilitating kinds of back pain. It can cause one to stay in one position for long hours. On the other hand, back pain that is severe may leave one bedridden and unable to return to work or school. If you want to know how to relieve lower back pain while sleeping, then read on this article will be just the perfect guide for you.
1) Sleep on your side
One way to reduce the pain while sleeping is by sleeping on your side. If possible, try to sleep on your stomach. Sleeping in such positions will help you ward off the pressure over your back and allow it to heal on its own. This way can be effective in very mild conditons as the pain will go away in few days since there is not any serious issue involved.
2) Exercise
Another way to help reduce lower back pain while sleeping is to increase your daily exercise routine. Exercising helps to keep your back strong and healthy which helps to relieve the strain from frequent pain and injury. Also, regular exercise will help you augment the blood flow in your body and assist your body in getting used to different motions and positions as not because you pain if you were to perform them throughout the day
3) Therapy
To learn how to relieve lower back pain while sleeping, it is important to understand your specific situation. If you are experiencing extreme pain, then you must go see your doctor right away. In most cases, if you have moderate to mild lower back pain, you will be able to manage the pain without serious medical treatment.
However, if you are experiencing severe pain, then you may need to visit a chiropractor or physical therapist to alleviate the pain through various medical sessions that will involve therapy and even back massage in order to help the blood to circulate even better and guarantee you a good rest at night.
4) Natural therapies
If you are suffering from a herniated disc, then there are some natural remedies that may prove helpful. Heat therapy can help to relive the pain from a herniated disc. You can purchase heat therapy rollers or even an electric heating pad.
Also, an ice therapy is also very helpful. An ice pack wrapped in a soft towel and applied to the area are usually effective in reducing inflammation and relieving pain. One thing to remember when applying these elements on your lower back pain while sleeping is to avoid lying on your back and rather sleep on the side or the stomach in order to provide relief for your back.
5) Rest
Learning how to relieve lower back pain while sleeping can be very beneficial. But it’s not just about exercise and good nutrition. It’s important that you get plenty of rest. Rest is essential to healing and to maintain your health. The longer you rest the better chance you have of avoiding injury or developing another condition.
If you could, you can skip on your school or job since your body and back need to rest. And while at home, try to drink some hot beverages such as green tea and ginger tea which can help your muscle to relax and provide relieve for your muscle as they ease the tension.
6) Yoga
Yoga is another important method that will help you heal your lower back pain and grant you a better sleep quality. While this exercise is ideal for anyone, pregnant women need special considerations.
It’s important to stretch slowly and not to overexert yourself. If you experience lower back pain while yoga, ask your instructor if a break is permitted. Also, slow stretching is a great way to ease any soreness or discomfort as will yoga help you relax mentally and assist you in your sleep.
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