In 2015, an Australian Bureau of Statistics health survey showed 16% of Australians have back problems and estimated that 70–90% of people will suffer from lower back pain at some point in their lives. Those familiar with back pain, waking creaking and groaning each morning rather than yawning and stretching, will know that back discomfort is not limited to daylight hours. Pain may wake sufferers numerous times each night, sleep deprivation rapidly impacting their lives. Sleep better with these simple tips to avoid back pain.
Maintain correct spinal alignment while you sleep to minimise pain by reducing the pressure on your back, hips and neck. Using a pillow under your knees if you sleep on your back, between your knees if you sleep on your side or under your hips if you sleep on your tummy will help keep you comfortable with your spine in a gentle curve.
An old mattress may be exacerbating your back problem. Choose a good quality, medium to firm mattress to provide the required support. A too soft mattress may feel extra comfy but does not allow you to maintain correct spinal alignment. Adding a ply board sheet under your mattress and mattress topper to the top can add extra comfort and support and extend the life of an old mattress.
Be kind to your back. Become aware of and use good posture to minimise discomfort. Avoid heavy lifting, twisting and jerky movements which may hurt your back. Rather than bending at the waist, use your legs and push up with your arms to move from sitting to standing.
Exercise is well known for its positive effect on sleep. A regular, simple work out will improve your sleep and keep you fit and flexible. Exercises using your abdominal and back muscles will strengthen your core, reducing the risk of back strain.