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Sleep Aids & Back Pain

Trying to get a good night's sleep while experiencing chronic back pain can prove to be a challenge indeed. There are many different sleep aides that you can use to help assist you in getting that a restful sleep that you desire.

  1. Medicine Sleep Aids

    • Although it's not recommended that it be your first option, there are some medicine sleep aids that you can take. Some people prefer to stay with the traditional Tylenol PM as a way for them to get some restful sleep. However, over time you may have to take more to get the same effect. If you choose to go the medicine route, it is always highly advised that you consult your own physician. A more recent all natural sleeping aid that is becoming more popular is called Sleepzyme. Is created by a Living Well Natraceuticals and includes the correct mixture of enzymes which are designed to specifically break down the ingredients so that your body can use more of them faster.

    Sleeping Positions

    • Choosing the right sleeping position can significantly help to reduce back pain. Sleeping on your stomach is not recommended as it can put too much strain on your back over the course of the night. This position also puts way too much curve in your back in the wrong direction and can aggravate conditions such as sciatica. Sleeping on your back is the preferred method for chronic back sufferers but it is important to remember two things. First, you will need a large pillow to place under your knees as sleeping on your back with straight legs can put too much pressure on your lower back. Also, you will want to be sure that your head is supported correctly in a neutral position. This can be accomplished by choosing the right type of pillow that will support your head properly. If sleeping on your back is not an option for you, then sleeping on your side is your next best bet. Bending your knee at a 90 degree angle seems to work best as it will relieve pressure on the lower back. It is also important to place a pillow in between your knees to keep your hips in a neutral position.

    Minimize Stimulants

    • It is also important that you minimize the intake of stimulants just before your bedtime. Avoid coffee, tea and alcohol. Certain relaxing herbal teas might be okay just be sure there is not too much caffeine. Your best option will be to drink plenty of water as this helps to hydrate the body and keep your joints healthy.

    Stretching Ritual

    • Another helpful sleep aid is to have an evening stretching ritual before you go to bed. This can be especially helpful if you take a warm bath or shower in the evening. After taking your bath, your muscles will be much more relaxed and you can perform some great stretches. The best recommended stretches for you to perform would be any stretches related to the hamstring, quadriceps and buttocks.

    Massage Therapies

    • If you have a significant other, then a regular deep tissue back massage can significantly contribute to getting a good night's rest. Again, the best time for a back massage is after a warm bath or shower in the evening. A relaxing back massage may be necessary instead of a deep tissue massage if you have high levels of back pain.

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