4 Effective Tips For Sleeping More Soundly Even With Lumbago

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Lumbago is torturous. Moreover, the symptoms that often worsen at night make it difficult for you to sleep. Don't despair, you can still rest comfortably when you have a back pain. The following tips.

Tips for sleeping well when back pain

Lumbago or often called lower back pain is a very piercing pain just above the buttocks. This condition is usually caused by pressure due to poor posture, menstruation, and various bad habits related to lifestyle. In order to stay rested when you have a back pain, you can do the following things, such as:

1. Adjust sleeping position

For healthy people, sleeping in various positions will not be a problem. However, the story is different in people who feel pain at their waist, especially in the back. One effective way to relieve this pain is by ensuring that the pressure applied to the back of the body is evenly distributed.

For that, you need to maintain the natural curve of the spine when lying on the bed. Make sure that your head, shoulders, hips, and buttocks are in a parallel position. Usually, lying on your back becomes the most suitable sleeping position for those of you who experience back pain.

Here are some sleeping positions that you can try during a back pain, namely:
  •     Position on your back with a pillow to prop your knee.
  •     Position on your back with your back and lying position.
  •     Position sideways with a pillow or bolt between your knees.
  •     Position curled up like a fetus.
Find the position that is most comfortable for you. However, if you are accustomed to sleeping on your stomach, you can put a thin pillow under your stomach and hips so that your spine stays in an equal position.

2. Choose the right pillow

The pillow helps maintain the natural posture of the neck and helps support the spine. For that, you need to choose the right pillow and comfortable to sleep. Do not use a pillow that is too high or hard because it can make the neck and waist feel more painful.

When you are more comfortable sleeping on your back, you should use a thin pillow. Because, lifting your head too much can make your neck and back tense. However, if you are more comfortable sleeping on your side, use a thicker pillow.

Place a pillow under the head and neck, not on the shoulder. In addition, you also need to replace the pillow every 12 to 18 months so that you can still provide maximum support.

3. Choose the right mattress and regularly replace it

Although it seems trivial, mattresses play an important role to determine comfort during sleep. Quoted from Healthline, doctors will usually recommend orthopedic mattresses for people who experience back pain or lower back. Especially if you have prolonged lower back pain.

You can also choose a mattress made with good quality foam. Try not to use a mattress that is too soft to make you sink too deep. This can actually make the joints and spine not parallel and aggravate the pain.

After finding the right mattress, you are also advised to replace it every 10 years. Because the mattress that has been too long will be damaged in parts per. As a result, the mattress can no longer support the body equally when sleeping.

4. Applying proper sleep habits


Because back pain can interfere with sleep, you are not advised to stay up late. Instead, try to make a consistent sleep schedule every night. For example, you often have trouble sleeping; then lie down earlier than usual.

That way, you have extra time to sleep and still be able to get enough sleep without having to stay up late.

In addition, you also need to avoid various habits such as:
  •     Drink caffeine at night or evening.
  •     Exercise in the hours before bedtime.
  •     Play a gadget while waiting to fall asleep.
It is precisely what needs to be done that is to relax by reading a book, taking a warm bath, listening to music, or doing gentle stretches. You can create a relaxed atmosphere by dimming the room lights without turning on the device.

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