Six Tips for a Comfortable Sleep When Back Pain Strikes

Back pain is often a major reason people struggle to sleep soundly. Poor sleep quality can, in turn, worsen the pain.

When the body is sleep-deprived, sensitivity to pain increases, so back complaints can feel heavier the next day.

A pain management specialist from UTHealth, Dr. Nadya M. Dhanani, reminds readers of the importance of understanding the causes of back pain.

Nevertheless, there are several simple steps that can be taken to help the body feel more comfortable at night. Read on for the tips.

When the back hurts, many people choose to remain still throughout the day. In fact, sitting or lying for too long can make the muscles stiffer.

“Some light physical activity can help the body stay comfortable at night,” said Dr. Dhanani.

Activities such as gentle walking around the house, standing every hour, or light stretching can improve blood flow to the back area.

Good circulation helps reduce muscle tension so the body relaxes at night. If you work in front of a laptop all day, try to get up regularly so the body is not kept in a static position for too long.

Temperature therapy is a simple yet effective way to relieve back pain before sleep.

For pain due to a new injury or inflammation, cold compresses can help reduce swelling. For dull ache or chronic pain, warm compresses are more advisable.

“Heat helps loosen tense and stiff muscles,” said orthopaedic surgeon Dr. Wellington K. Hsu.

Doing light stretching for five to ten minutes can help reduce the pressure on the back muscles.

A spokesperson for the American Physical Therapy Association, Colleen Louw, notes that stretching can help increase flexibility while reducing pain.