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How to Sleep Better with Back Pain

By Debra Rodzinak

We all know that the recommended amount of sleep per night is seven to eight hours.  However, for those who suffer with chronic back pain, uninterrupted sleep can be difficult if not nearly impossible.  Estimates are that almost two out of three people who have chronic pain suffer from some type of sleep disorder.  Those people are constantly looking for new ways to find sleep.  Here are a few nonsurgical, drug-free ideas on finding that elusive night of sleep.

Changing Behavior

Recognizing patterns of behavior that can disrupt sleep or make it hard to fall asleep should be avoided.  Some of these include:

  • Drinking caffeinated drinks less than six hours before bedtime
  • Exercising four to six hours before bedtime
  • Eating spicy foods too close to bedtime
  • Eating too much before bedtime
  • Smoking or drinking alcohol

Instead, try taking a warm bath, stretching, or exercising earlier in the day with core exercises that strengthen the back muscles if you are looking for ways to find better sleep with lower back pain.  All of these target the muscles in the lower back and help you to find a more restful sleep.

Psychological Techniques

Use your mind to conquer your sleep difficulties.  Hypnosis, visualizing a peaceful or relaxing scene, and meditation are all calming, sleep-inducing techniques proven to help sleep suffers find restful sleep. 

Forced worrying is a technique used for those whose minds just won’t shut off when their eyes close.  Journaling or writing down your worries for about 15 minutes provides an outlet for the mind.  Leave this list in the other room.   

Sleep Environment

Some of the most effective sleep aids can be in the form of the physical objects you sleep on or with.  For example, some modifications to your sleep environment include:

  • Body or neck pillows to provide support
  • A high quality mattress that is supportive and comfortable
  • Using blackout curtains and noise machines to minimize light and sound
  • Playing gentle music

Chiropractic Care

Regular chiropractic treatments allow for a patient to find pain relief without the use of surgery or drugs.  With gentle spinal adjustments, many patients have reported that the pain relief they find helps them find a comfortable sleeping position. 

If you suffer from interrupted sleep, drop by The Joint for your gentle spinal adjustment.  With no pesky insurance forms to fill out or appointment times to remember, a trip to The Joint is often less expensive than most insurance copays.  Let The Joint help you find your full night of sleep with a treatment plan that works for you.

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