Many people are desperately wanting to find someone who can offer them relief from their pain with low back pain cures! If you are one of these people, you may feel that it is getting harder and harder to face the day with pain that never goes away. Chiropractic care may be the solution for your pain! Along with spinal adjustments, spine decompression therapy, massage therapy, ultrasound, and other forms of alternative care, chiropractors offer lifestyle tips to help improve the quality of your life!
One of these tips is how to relieve lower back pain while sleeping so that you can face your day with renewed energy. Sleep deprivation negatively impacts your quality of life. There are some causes of pain that are out of your control, such as arthritis, injury, and even the wear and tear of getting older. But, you can create a sleep-friendly home environment and practice good habits that can help you achieve the quality of sleep you need.
Here are a few tips on how to improve your quality of sleep:
- Dim the lights -- Sounds at night are distracting, and light can disrupt your body’s ability to produce melatonin, a hormone that helps you fall asleep. A white noise machine or earplugs may be something to consider. Heavy curtains and rugs also muffle sounds. Night lights give out a soft glow and are good to use in the bedroom or bathroom at night.
- Turn off electronics -- At least two hours before bed, turn off all electronics, including your television, computer, tablet, or smartphone. The light emitted from them can interfere with your brain’s ability to distinguish night and day and promote wakefulness.
- The right temperature -- The temperature of your bedroom has a great impact on your ability to sleep well (65°F is considered a comfortable sleeping temperature, but youmay prefer it cooler or warmer).
- Practice a routine -- Prepare your mind and body for sleep. Take a bath, do some gentle yoga, listen to quiet music, or engage in quiet hobbies like reading or knitting.
- Regular sleep hours -- Going to sleep and waking up around the same times each day helps your body regulate its circadian sleep and wake cycle. Even if go to bed later than usual, try to still get up at the same time.
- Limit caffeine and alcohol drinks -- These drinks prevent REM sleep, which is the sleep cycle where dreaming occurs. Alcohol can also cause other sleep problems, from snoring to insomnia. And remember, alcohol and pain medications don’t mix.
- Eating -- If you’re hungry before bed, have a light snack (such as fruit or cheese). But don’t go to bed too full. Try to eat at three hours before bed. Because lying down promotes acid reflux, avoid heartburn-inducing foods, such as chocolate, spicy foods, citrus fruits, peppermint, and high fat-foods.
- Short naps -- A nap during the day could sharpen your focus, but take it at the same time every day (not too late in the day) and keep it to one hour or less.
- Sleep positions -- There are various sleep positions to help different stresses on your back and spine—sleep on your side with a pillow between your knees to keep your hips, pelvis and spine in better alignment; sleep on your side in the fetal position if you have a herniated disc to help open the space between the vertebrae; sleep on your back with a pillow under your knees for less strain on your pressure points and to keep your spine and internal organs in alignment; reclining (invest in an adjustable bed if possible) reduces the pressure on your spine.
- Pillow and mattress -- Keeping proper alignment of your spine is most important. Your pillow should cradle your head and neck and help to support the upper portion of your spine. Your mattress should be firm or medium-firm with good-quality innersprings or foam.
Looking for lower back pain cures? Call McKim Chiropractic for more information about how to relieve lower back pain while sleeping.McKim Chiropractic offers the DRS Protocol™, a non-surgical spinal decompression therapy to relieve lower back pain associated with spinal and disc problems. Our licensed and certified staff is happy to help the residents of Boise, ID, Nampa, ID, and Caldwell, ID live a pain-free life.