Sleep Advice for Back Pain Sufferers

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By Dr. Roya Salehoun
Published on November 11, 2012

Getting 7 to 8 hours of sleep is important
As we are all well aware, sleep is a very important part of our lives. We should aim to get between seven and eight hours of sleep each night. Getting enough sleep poses enough challenges as it is; with our busy schedules, it is difficult to achieve those eight hours of bliss. Top off our hectic schedules with a sore back, and the challenge increases exponentially. When you suffer from back pain, it can greatly disrupt your sleep. For this reason, how you sleep can have a great impact on your rest and recovery. The following are some things you may try, which may help to give relief during your sleep:

  • Sleep on a firm and flat mattress.
  • If you have had a recent injury you may be advised to stay in bed and rest flat on your back.This should be limited to only 1-2 days. After that time you should try sitting occasionally and participate in short walks.
  • While sleeping on your back, it may help to place a pillow under your knees. The four position pillow is a great product to use for this type of sleeper.
  • If sleeping your back is too painful, try lying on your side with one of your knees up near your chest. Placing a pillow between the knees may also help.
  • While lying in bed, do not raise your arms over your head.
  • If your bed is too soft, it may help to place a piece of plywood between the mattress and springs. A piece that is 5/8″ or 3/4″ is usually the appropriate size. Also, consider buying a mattress topper which will provide additional support.

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