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Sleep without Back Pain and Back Problems

Finally sleeping without back pain and back problems. We have the best tips for restful sleep and a pain-free awakening. Because a good night’s sleep decides how you start your day. Therefore, the right sleeping position and the right mattress are crucial.

You can only start the day relaxed and strengthened if you sleep enough and wake up refreshed. There are several factors that either rob you of sleep or ensure a wonderful night’s sleep. We show you which sleeping positions and mattresses prevent back pain the next morning.

Sleep properly and avoid back pain

For a long time, sleep was viewed as a purely passive state. Today, the latest scientific studies have shown that the body is running at full speed while we sleep. A prerequisite for these necessary processes is a healthy sleep of six to eight hours. But people often wake up with back pain and suffer from back problems during the day. Sleep disorders are also increasing. It is therefore important to take action and promote healthy sleep. On the one hand, you should effectively combat insomnia and, on the other hand, follow our tips for sleeping without back pain.

Avoid back problems from sleeping

Good sleep is a prerequisite for health and for mental and physical well-being. An effective tip for falling asleep and sleeping better is not only an individual evening ritual but also the right bed and mattress. Consequently, you can quickly get rid of the back pain that occurs after sleeping with the following tips. In addition, also note our home remedies for herniated discs and disc problems.

1) Choose the right sleeping position

What is the healthiest sleeping position? This is the most important question if you are aiming for back pain-free sleep. But here, too, opinions differ. However, the Techniker Krankenkasse recommends lying on your side with your legs slightly drawn up as the ideal sleeping position. Because the spine lies in its natural curvature. the back position with a good mattress can also prevent back pain. In contrast, lying on your stomach is not good for sleeping. As this position can cause pain in the cervical spine and back.

2) The optimal mattress supports the body

The optimal mattress is a point-elastic one. It should support your body, especially in the shoulder and hip areas. In addition, the vertebrae should be straight. It is also important to match the firmness of the mattress to your body weight. Because the mattress is too soft, there is a risk of curvature of the spine. Whereas if the mattress is too hard, the shoulders and hips will not sink in and the back and waist will therefore not be adequately supported. You should also clean your mattress regularly.

3) Choosing the right pillow

Equally important is a pillow that provides adequate neck support. The empty space between your shoulder and spine should be filled with the pillow. The wrong pillow causes problems with the neck muscles and neck pain. If this happens, our simple home remedies for neck pain can help you relieve the pain.

4) Exercise before bed

To wake up after sleep without back pain, you can do some exercises before bed or start yoga at home. Because these should help to relax your muscles. In addition, this represents an optimal evening routine.

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Tips for Lower Back Pain

Everyone knows it, the nagging pain in the lower back. We will show you how to treat and relieve back pain in the lower back and what causes it.

Nowadays, many younger people are also affected by back pain due to a lot of desk work. However, these can have different causes. It mainly depends on the place where the pain occurs.

Common causes of back pain

Back pain is most commonly located in the lower back since the lumbar spine is a more prone area to injury and damage than the cervical and thoracic spine. Causes of back pain in this area are, for example, obesity, lack of exercise, or stress. Incidents such as pregnancy, a herniated disc, or the like can also lead to back problems.

What you can do about it

There are a few methods to counteract back pain, which we will explain to you below. If the pain is severe, you can also take an over-the-counter pain reliever. This can temporarily relieve your pain and make it easier for you to relax and stay active. Back pain can also occur while sleeping, so make sure you get enough sleep and a correct position.

1) Heat to relieve pain

The heat helps with complaints such as back pain, as it relaxes the muscles and relieves tension. For example, you can make a hot water bottle, a cherry pillow, or a warm bath. Heat plasters from the pharmacy or the drugstore can also help. A heating belt/massage device can also help you with acute back pain.

2) Exercises for back pain below

Relaxing and circulation-enhancing exercises can also relieve the pain. In the following video, you will find some helpful exercises to relieve back pain and relax your lower back. You need a yoga or sports mat to do the exercises.

3) Exercise to prevent back pain

In order to prevent back pain, you should exercise actively, because studies show that anyone who has recurring pain in the lower back can reduce the frequency of pain attacks by almost half through regular exercise. So try to incorporate walks into your daily schedule. Especially if you work at a desk, getting enough exercise should be on your priority list. Also, try to motivate yourself to do some sport or exercise in other ways and to overcome your weaker self.

Exercise therapies can also relieve back pain and improve general fitness and mobility. In general, you can remember that endurance sports are good for the back muscles because the joints are protected and the muscles are strengthened by the even and appropriate load.

4) Massage techniques to relieve pain

The most common type of massage used for back pain is the classic massage. The tissue is loosened by various movements such as rolling, circling, kneading, tapping, and stroking. For a good massage, you can also use homemade massage oil. The massage helps with tension.

You can also just give yourself a massage. Stand with your back against the wall and lean against a hard foam roller, for example. Then massage your back with the roller using slow up and down movements.

When to See a Doctor for Lower Back Pain

If you have acute lower back pain, you should definitely see a doctor, even if the pain comes on very suddenly or you notice one or more of the following symptoms in addition to the back pain: increasing muscle weakness or sensory disturbances in the arms, legs or genital area.

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