Low back pain and Sleep
Low back pain stopping you from getting great sleep? Here are FIVE great tips to help you sleep like a log!
If you've been suffering from low back pain that disrupts your sleep, we have great news for you! In this final part of our "Day in the Life of Low Back Pain" series, we'll discuss an effective nighttime routine that can help calm your pain and set you up for a restful night's sleep. A consistent nighttime routine can be a game-changer in managing chronic low back discomfort. Let's dive into some simple yet powerful strategies to improve your sleep quality and overall well-being.
Hydration and Movement During the Day
Start setting yourself up for a good night's sleep early in the day. Staying well-hydrated throughout the day to keep your tissues lubricated and less prone to irritation and inflammation. Adding an electrolyte salt with lots of Magnesium in it like LMNT (handily stocked at Resilient Health!) can help with muscle aches, night time cramps and promote more restful sleep. Additionally, try to incorporate regular walks or gentle exercises during the day as “movement snacks”, even if it's just a short stroll. This helps move the spine and triggers the "rest and digest" response of the nervous system - vitally important for restful sleep and recovery!
Foam Roller Work for Relaxation
In the evening, dedicate five to ten minutes to foam roller work. Choose a foam roller that suits you and focus on areas that feel tight or sore, such as the calves, hamstrings, or lower back. The gentle rolling will release tension and create a sense of relaxation, preparing your body for sleep.
The Gut Smash Technique
The "gut smash," a simple but effective diaphragm and parasympathetic stimulation exercise. Place the foam roller just above your stomach and gently roll back and forth, taking deep breaths in and out. This technique helps ease tension in the diaphragm, which often contributes to chronic low back pain.
Mindfulness and Meditation
Before hitting the bed, engage in some mindfulness or meditation practice. There are plenty of resources available online, such as apps and websites. Even taking five deep breaths can calm your mind and prepare you for a peaceful sleep.
By implementing these nighttime routine strategies, you can significantly improve your sleep quality and reduce the impact of low back pain on your daily life. Remember, these simple 1% improvements, along with seeking professional help from experts like Dr. Stewart Ward, can lead to substantial overall improvements over time.
Now that you have the tools to settle down your pain and set the stage for a restful night, give this routine a try and experience the positive difference it can make in your life. Sleep well and wake up refreshed! Sweet dreams!