Chronic pain can be a royal pain in the butt. It is around when the sun rises till it sets. Patients suffering from chronic pain have difficulties in falling asleep and sleeping tight at night. Lack of a healthy sleeping pattern makes the chronic pain even worse. The first step in chronic back pain management is taking to your doctor to know the actual cause. Your doctor will recommend several treatment plans depending on the cause and level of pain – physical therapy, surgery or medication.
It is important to also focus on treating insomnia as you treat on the main cause of the chronic pain. Good sleep has a range of benefits ranging from boosting the immune system to reducing the intensity of pain. So, how can you sleep tight while having chronic pain? Here are sleeping tips that can help you with chronic back pain management.
Always go to bed When Tired or Fatigued
Going to bed without being fatigued will make you feel frustrated more. You will only toss and turn on your bed and get stressed for the fact that you cannot fall asleep. Do your best to have a sleeping schedule. In case you cannot sleep within the 30 minutes after getting into bed, get out of bed and keep yourself busy.
Adjust Your Pillow
Patients with back or neck pain should never sleep on your stomach. Sleeping in this position will make your spine to twist and also your neck to twist. Most importantly, you should talk to your doctor before adopting any sleeping position. Your sleeping position should be considerate of any underlying conditions such as acid reflux.
Use of pillows can help adjust your sleeping posture and also prevent you from tossing and turning unnecessary on the bed. For patients suffering from back pain, sleeping on your back and placing a pillow under your knees helps relieve pressure from your spine. Also, patients with hip pain should sleep with a pillow between your legs to help reduce and prevent pain.
Patients suffering from neck pain should adopt using an orthopedic pillow to provide proper neck support.
Always remember, your sleeping position is vital when it comes to spine health. Never forget to carry a travel pillow every time you are traveling for long hours.
Practice Mindfulness and Meditation
Turning your brain’s attention from pain is important. Lie on your bed and console yourself that pain the pain is just a thought or an idea. Do this by;
- Setting five minutes daily for meditation. Use a timer to time yourself.
- Lie down in a comfortable position while doing your meditation.
- Concentrate on the expanding and contraction of the lungs as you breathe in and out.
- Focus on your thoughts without flagging them bad or good.
- Always think positively. Negative thoughts only increase the pain and bring along self-pity.
Did you know that your brain and the body are connected? If you have stress or depression, the effects will be translated into increased pain.
Try out Body Relaxing Techniques
Once in a while, try out body relaxing techniques that could help you sleep soundly at night. You can try out a hot bath, aromatherapy or soothing slow music right before your bed time. This promotes muscle relaxation that breaks the pain cycle making you sleep easily.
Sleep in a Cool Room
Turn on your air conditioner or open your bedroom window to allow cool air slightly. The cold environment works best to reduce pain and also help you sleep soundly.
Double Check Your Bedroom Equipment
As yourself the below questions;
- Is my mattress even and does it provide adequate lumbar support?
- Is my pillow too high or firm? How does it support my neck?
- What is the best sleeping position that makes me feel relaxed when waking up?
Different sleeping positions are recommended depending on your back condition. For example, patients suffering from osteoarthritis are advice to sleep on their side with their legs curled while those suffering from degenerative disc disease should sleep on their stomach. Those suffering from hip and pelvic pain should sleep with a pillow between their knees.
Schedule work out Plans
Many patients suffering from chronic back and neck pain have a fear of working out. The opposite is true, working out helps in chronic back pain management. Engage yourself in physical activities that include stretching and muscle strengthening exercises. This will not only allow the body to naturally heal itself but also help in reducing the back pain.
Sample the above tips and discover the one that works best to help you sleep well at night. Remember good sleep equals to good health.