Back pain can be one of the most debilitating ailments a person can experience and it will affect 80 percent of Americans at some point in their lives. According to the Mayo Clinic, back pain is one of the top reasons people are absent from work and go to the doctor. Back pain doesn’t stop when you go to bed; chronic pain can impede your ability to get a good night’s sleep. To help back pain sufferers, we’ve partnered with Dr. David E. Fish, MD, MPH of The UCLA Spine Center to provide top tips on how to safeguard against troublesome back pain.
“Back pain can interrupt every facet of your life, especially sleep which your body needs to maintain both spine and overall health and to adequately recover from back pain,” said Dr. David Fish. “Most people will experience some sort of back pain in their lifetime. Prevention is key, and by following a few basic tips you can avoid future back pain symptoms and ensure that you are giving your body the rejuvenating rest it needs. ”
Top Tips to Fight Back Pain and Help You Get a Good Night’s Sleep
1.Lift with Your Legs: When you lift a heavy object, make sure you are utilizing proper form: keep your back straight up and down, head up, and lift with your knees. Keep the object close to you and don’t stoop over to lift.
2.Get Physical: Consistent aerobic activity contributes to an overall healthier body and will help to strengthen your back muscles.
3.Strengthen Your Core: By strengthening your abdominal muscles, you are also helping your back and creating a solid core that can ward-off back problems in the future. Yoga and Pilates are two great ways to strengthen your core.
4.Choose the Right Mattress: Make sure you have a mattress that is giving your back the support it needs. Sit ‘n Sleep uses Body Diagnostic technology to ensure each mattress is the perfect fit for each customer.
5.Get Your Zzzzz’s: Once you have the perfect mattress fit, it is important to get at least seven to eight hours of sleep per night to ensure your body gets the rejuvenating rest it needs.
6.Support Your Back In Bed: Put a pillow under your knees when lying on your back and between your knees when lying on your side.
7.Get In and Out of Bed Safely: To get into bed, sit on the side of the bed. Supporting yourself with your hands, bend your knees, and lie down onto your side. To get out of bed, roll onto your side, bend both knees, and push yourself up with your hands, while swinging your legs over the side of the bed.
8.Carrying too Much Weight? Extra body weight can put additional strain on your back, which can contribute to ongoing back pain.
9.Day Pain and Night: If your pain is bad and you need to lie down to get comfortable during the daytime, be sure to get up every so often and move. Walking can relieve stiffness and pain, which will help you sleep better at night.
10.Kick the Habit: Among a slew of other health risks, smoking reduces oxygen levels found in spinal tissues, making those tissues weaker. A study conducted by the Centers for Disease Control and Prevention (CDC) found that smokers are about a third more likely to have lower back pain compared with nonsmokers.
11.Get Chair Support: If you work in an office and sit for the majority of your day, make sure you have an ergonomic chair that provides proper spine support.
12.Get Moving At Work: Sitting can put strain on your lower back. Every 15-20 minutes stand up, stretch and walk around to engage your back muscles.
13.Watch What You Carry: Heavy purses and backpacks can cause severe shoulder and back pain, so make sure you lighten your load. Distribute the weight as evenly as possible.
14.Feed the Need: Make sure you get plenty of calcium to keep your bones dense and strong.
15.Get your H2O: To keep your body and back functioning at optimal levels, make sure you are drinking plenty of water daily.