Getting good sleep can be difficult as we get older; it’s not easy to relax and prepare for a night of solid rest when we’re dealing with stress, anxiety, or with physical issues such as back pain. For the millions of Americans who have problems with their spine or back muscles, finding a comfortable position can take quite a while, and some never find one at all, tossing and turning instead and waking up irritable and exhausted. Whether you have an injury, an illness that affects the spine, or sore muscles from your job, it’s important to find ways to get good rest every night. Not only is your physical health affected, but your mental health is, too.
Fortunately, there are many things you can do to help ease the pain or inflammation that causes your sleepless nights. From choosing the right exercises to eating the right foods, there are several ways you can tend to your physical needs; when it comes to your mental health, you might learn to meditate, practice self-care, or pray and focus on your spiritual needs.
The right exercises can be hugely beneficial for your back pain, but it’s important to consult your doctor or physical therapist before starting a new regimen. In some cases, exercise can exacerbate the problem and, as a result, make the pain worse. In general, however, certain stretches can work wonders, especially when it comes to slipped discs. Because there are many spinal issues that don’t come with a guaranteed cure, even with surgery, stretches are an important part of keeping your back in good shape.
Eating the right foods can significantly increase your ability to fight back against back issues. Since many problems in that area of the body occur due to inflammation, eating foods that reduce swelling is a great choice. Cruciferous veggies, bone broth, ginger, berries, dark leafy greens, and fruits that are vitamin C-heavy — such as pineapple and oranges — are all wonderful when it comes to keeping inflammation at bay.
Chiropractic care can be very beneficial for those individuals who are living with back pain; in some cases, patients find that the spot they believed to be causing them pain isn’t actually the source of the problem. A chiropractic professional can help you deduce where the issue is so you can treat it more accurately. Not only that, but many other things also contribute to physical pain, including mental health issues such as depression, stress, and anxiety. Finding a way to treat your pain holistically — meaning physically, mentally, and spiritually — can help you minimize those feelings of pain so that you can rest easy at night.
It’s crucial to make sure your sleep area is as comfortable as possible. This means investing in a great mattress, upgrading your bedding, and considering things like blackout curtains, a noise machine, and/or a new ceiling fan to make sure the temperature is just right. You can also remove the television and/or computer from your bedroom and put the smartphone away at least an hour before bed, as the blue light these devices emit can keep you awake longer. Make sure you look for different positions to sleep in, as well. The more comfortable your environment, the easier it will be to relax at the end of the day.
Finding good sleep with back pain isn’t always easy, but utilizing these tips can help you reduce those feelings as much as possible so you can get your mind, body, and soul on track. With a little planning and preparation, you can fight back against your back pain and start to feel better.