Catch Up On Your Z’s With These Back Pain Alleviating Tips


While temporary pain is a nuisance, chronic back pain can take a negative toll on a person’s daily life. Regardless of what’s causing the discomfort, the pain itself can prevent a person from being able to work, take care of the home, and, perhaps most importantly, get enough sleep. Tossing and turning in the middle of the night doesn’t result in those solid 7 to 9 hours recommended by experts. The best way to steal back those much-needed Z’s is to alleviate your back pain as much as possible. Fortunately, there are some strategies that can accomplish just that. 

Adopt a nighttime yoga or stretching routine. 

Even if you don’t have enough time during the day for a personal training routine, you can still perform a little exercise before sleep to help decrease your back pain. Doing a mild yoga or stretching routine before you hit the sack can help keep your muscles from tightening up or your vertebrae from feeling out of place. It’s important that you don’t push your body past what you’re comfortable with. This could end up doing more harm than good. If you’re unsure of what movements you should avoid, you can talk to your doctor or physical therapist about what stretches would be beneficial.

Abstain from painful chores. 

There are some daily chores that you should avoid if you’re experiencing back pain regularly. Anything that involves bending or lifting could end up making the situation worse.

This includes lifting baskets of laundry, crouching down to wipe the floor, or pushing the vacuum back and forth. The best thing you can do for your back pain is to rest your body. You can hire a professional in the meantime to ensure chores like house cleaning, mowing the lawn, and tending the landscaping still get done. In terms of cost, a maid service in Katy can cost an average of $116 to $209, for instance. You’ll find that a reduction in these daily chores will decrease the amount of pain you feel at night. 

Turn up the heat. 

Heat helps to reduce back pain by loosening up the surrounding muscles to relieve any tension. Applying heat to your affected area can even help against spasms and stiffness. With looser muscles and less back pain, you should have no trouble falling asleep. The warm sensation is also very soothing. It’s advisable to use a microwavable heat pack (Amazon sells one for $29.99) during the night to ensure that it cools down and doesn’t pose a fire risk. If you decide to use a heating pad during the day, there are electric ones that can be effective. Just make sure that you don’t accidentally injure yourself by making it too hot. 

Consider using topical products. 

While natural remedies should always be tried first, there are some cases when synthetic products are necessary to help you get some shuteye. There are mild pain relievers and muscle relaxers available over-the-counter which could help dull the pain when taking right before bed. In addition, applying a pain relieving cream before bed can be helpful. These creams typically contain heating agents and anti-inflammatory properties. Also, topical CBD products are gaining a lot of popularity these days. You can apply them liberally to the areas of your back that are experiencing pain the most. Because CBD doesn’t contain any THC, you don’t have to worry about any psychoactive effects.

Your body needs sleep in order to fully recover for the next day. Unfortunately, many people suffer from back pain which makes it nearly impossible to get a good night’s sleep. Give these pain-alleviating tips a try next time your back starts acting up.

Photo Credit: 
Cheryl Conklin
Wellness Central

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