Do you deal with lower back pain? You’re not alone. Lower back pain is one of the leading causes of disability across the globe. What’s even more interesting is that most back pain isn’t caused by serious medical conditions, like cancer or arthritis. Instead, it’s often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits. Here are ways you can sleep if you have lower back pain.
Create a balance in your body
Recognize the work your lower back does to help the rest of your body. Try to take some of the stress off of your lower back by treating your body as a complete unit. It does not mean that you must fill your time with crunches or a complicated weightlifting regimen. Simply, your body will heal itself more efficiently if it is permitted to function as a unit.
Work to clear your mind
Fixating on your lower back pain will not help you rest or heal. Find activities that help you separate the pain you experienced during the day from your sleeping routine. In the evening, enjoy a favorite book. Go for a walk outside. Find something that makes you laugh! Take your mind off of the pain as much as you can a few hours before it is time to put your head on your pillow.
Focus on your breathing patterns
Breathing is something that your bodies naturally do by design. People often simply do not realize that they are taking in oxygen and dispensing carbon dioxide. However, if an event takes place and you are not permitted to complete this basic physical task, you won’t live long. Focusing on the body’s ability to be so completely amazing is a wonderful way in which we can divert our attention from pain.
Meditate as you prepare to sleep
Meditating for a better night’s rest can increase your ability to rest comfortably. While taking a moment to ponder and reflect at any time of day may be helpful, taking a moment to decompress shortly before sleep offers another level of relaxation. Similar to a focus on your breathing, find something else for your brain to interact with as you lie in bed attempting to sleep.
Know what positions increase the pain
You may already be well aware of what positions are the most and least painful for sleeping with lower back pain. However, have you tried really relaxing as you search for comfortable positions? Moving around trying to find comfort can easily cause temporary tension in your muscles. Choose a position that is moderately comfortable, and take the time to breathe in and out 8 to 10 times without moving from that position. Give your muscles time to dissipate the tension in them.
By Damilola Faustino
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