Sleep. It’s one of the most important parts of our day, one of the Five Pillars of Health we frequently talk about here at Dr. Gena Chiropractic, and ironically, one of things that can both alleviate and cause pain. Getting an adequate amount of sleep each night helps to promote a healthy lifestyle which can relieve pain and stress put on the body — but if you are not sleeping in the right position, or your mattress does not properly best support the spine, it can cause pain, especially in the lower back.

According to the Sleep Foundation, eight out of ten people have back pain at some point in their life. This is one of the top reasons that patients come to see our team at Dr. Gena Chiropractic, your favorite family chiropractor in Plantation. While chiropractic care is a beneficial treatment  for alleviating back pain, neck pain, muscle soreness and other symptoms that arise because of it, adjusting your sleeping habits at home can help immensely. 

When it comes to sleep, you need a firm, yet comfortable, mattress in order to support your lumbar spine. It should provide enough sturdiness to support spinal alignment, but remember, this is no “one size fits all.” Everyone’s comfort preference is different, as is their body type and sleep position.

Having the right kind of mattress can help prevent back pain and muscle soreness or reduce pain if you are already experiencing it. If you are currently suffering from pain in your lower back, and especially if it is more pronounced in the morning when you wake up, it’s probably time for you to consider getting a new mattress (and a chiropractic checkup). 

In general, the Sleep Foundation suggests replacing your mattress every six to eight years, but it also depends on how you feel. Even if it’s been less than that amount of time, if you are no longer getting a restful sleep or wake up with muscle pain and/or stiffness, it’s time for a replacement.

Aside from having a firm and comfortable mattress, there are certain sleeping positions that can help you avoid back pain as well. Whether you are a back sleeper, side sleeper or stomach sleepers, here are a few tips to help prevent or reduce back pain:

• Sleeping on your back: The ideal sleeping position is to lie on your back with a pillow underneath your knees. This position supports the natural curve of the back/spine. If you find that you need more support in this position, add a smaller pillow or a rolled up towel under the small of your back (where the natural curve occurs). Sleeping this way helps to distribute your weight evenly so you are not putting excess pressure on any one specific area.

• Sleeping on your side: When sleeping on your side, keep your knees slightly bent and place a pillow in between them to keep your hips and pelvis balanced and reduce excess pressure on the lumbar spine. You should also have enough pillow support under your head to keep your head and neck in a neutral position. Another option for side sleepers is to ditch the pillow and instead tuck your chest and knees in toward each other so you are in a fetal position. This helps open space between the vertebrae in the spine which can alleviate nerve pain. It is important to remember to switch up the side you’re sleeping on every so often. If you always sleep on the same side, you may run the risk of developing a muscle or spinal imbalance, such as scoliosis. 

• Sleeping on your stomach: This is the least optimal sleep position when trying to avoid or reduce back pain, but of course we know that there are some people who prefer to sleep this way. For stomach sleepers, the main concern is keeping the back from sinking down into the bed and bringing the spine out of its proper alignment. To prevent this from happening, it is best to use a soft and thin pillow under your head, and a more firm pillow under the stomach and hip area. 

A good night’s sleep is critical for mitigating back pain and increasing your energy levels. In addition to having the right mattress and sleeping in the proper positions, you can also try meditating or focusing on other relaxation techniques to help you unwind during your bedtime routine. Eliminate any potential sleep disruptors as well. Wear an eye mask or earplugs to shield yourself from any outside light or noise outside, place your cell phone on silent, and make sure the temperature in your bedroom is set at your comfort preference (keep it cold!).

All of these things can make a huge difference in your quality of sleep — and when you need an extra set of hands to assist with any neck, back and body pains or fatigue you are experiencing, Dr. Gena Chiropractic is here for you. Call our office today to schedule your consultation. Remember, your health is in your hands; our hands are here to help.