What To Do When Your Back Pain Is Keeping You Up At Night? - Perseverance Movement Specialists & Pilates
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What To Do When Your Back Pain Is Keeping You Up At Night?

Everyone struggles with back pain at some point in their life, whether it is a sudden spasm, ache, stiffness or a cyclic recurring or chronic debilitating challenge in your life.

Most people will just “ignore it” try to rest, take pills, change up their active level or google what to do and they may get a little relief for a time. 

But…the risk is they never really fix what led to the back issue and the first place, so although it may have “gone away” it is just dormant and ultimately it always DOES come back, and always worse, for longer and is more limiting.

The tipping point for a lot of people to finally get help from an expert and beyond the internet, friends or a personal trainer…is they can’t sleep, work or exercise…and they are scared it will lead to surgery or leave them permanently disabled.

What To Do When Your Back Pain Is Keeping You Up At Night? 1When struggling with back pain, sleeping is probably the biggest complaint and struggle people have. Whether it’s finding a comfortable position to sleep, difficulty falling asleep or being able to sleep through the night because they are constantly tossing, turning because they can’t ” stay in a position for very long” or the only position they body tolerates its their “normal preferred position”

One of the most common things clients tell me is just how “wreaked” they are in the morning. They express their frustration of how long it takes them to get out of bed in the morning and actually be “functional”, how it sleeping “sets them back.” Many people will just lie in bed because the fear and pain of getting out is excruciating.

 

So how can you sleep better when you have BACK PAIN

There are 3 steps you can take to start sleeping better and fix your back pain.

  1. Find and Fix the Root Cause of your Back Issue
  2. Restore and Ready your Back and Body Before Bed
  3. Get the Right Sleep Set up

 

Let’s go through each step so you can take action to start sleeping better tonight…

 

  1. Find and Fix the Root Cause of your Back Issue

What To Do When Your Back Pain Is Keeping You Up At Night? 2Every person is unique, with very different “body stories”, goals and limitations. 

The best thing to do is to treat them like an individual and after listening, watching and assessing them to develop a custom plan and program that will address and fix the core problems creating the back issue. 

Factors like; core and back weakness, inflexibility, poor posture, imbalances within the body, compensations, over or under-doing activity, sitting, commuting, stress, old unresolved injuries and not participating with the right wellness and exercise program for where you are in life right now will all result in back pain striking.

The most dangerous thing one could do is to “ignore it” or “try to figure it out” on there own.

Want to speak with a Specialist in a FREE Consultation? We have in-person and VIRTUAL session options. Learn more and to see if you are eligible for one of our.

 

  1. Restore and Ready your Body Before Bed

Just think of ALL we put our bodies through in a day, that includes the mental and emotional challenges too- which by the way are without a doubt interconnected.

Pain and injury are a result of the presence of a problem that persists without being corrected. It is that simple. The reality of cause, effect and consequence apply.

This is why it is important to face and fix the problems that exist and to try to restore your body everyday so that you don’t carry aches, pains and emotional baggage into the next. 

Everyone is unique and each day brings a new set of challenges. I hope that these suggestions will help you better understand your body, needs and what you can do to sleep better. 

Things like how much you commute, your desk setup, if you have a physical labor intensive job, the repetitive patterns and positions we put our body in, the exercise routine we love or miss all factor in to how we feel and move at the end of day and crawl into bed at night. 

Having the right routine that incorporates; focused strengthening/stabilizing, stretching and self massage is the key to undo or prevent mounting tightness, stiffness and weakness from keeping you up at night or causing injury. 

Our clients love our pain relief lotions to help decrease muscle soreness, aches, stiffness and inflammation. Additionally, the unique blend of essential oils can help to decrease anxiety and calm the body and mind. Learn more about our pain-relief products. Your back will thank you for it 🙂

Take time to breathe, mediate and let go. So often we are moving so fast we never take stock of how we are doing, take a breath and let go of what we can’t control, change and need to forgive(ourselves included).

Another helpful way our clients love to wind down and release the tension of the day is with our pain relief lotions to help decrease muscle soreness, aches, stiffness and inflammation. Additionally, the unique blend of essential oils can help to decrease anxiety and calm the body and mind. Learn more about our pain relief products here. Your shoulders and neck will thank you for it 🙂

Take time to breathe, mediate and let go. So often we are moving so fast we never take stock of how we are doing, take a breath and let go of what we can’t control, change and need to forgive(ourselves included).

Try our VIRTUAL Release and Restore Class, it is a great way to improve your mobility and free your body from stress and tension and calm your body and mind. This is our most popular class for the very reason so many people’s backs and hips need to move and be released of the tension that we all carry there and after they sleep like rocks 😉

 

  1. Get the Right Sleep Set Up

One of the tools that is absolutely essential to address when helping people with back problems and sleep problems is fixing their sleep position and setup.

This tip typically gets the QUICKEST results for some back pain relief. We spend anywhere from 6-8 hours in bed every night. We spend over one-third of our life sleeping so it is essential to be in the most optimal position to get the full-night, restful and pain-free sleep you want. It’s important to keep your spine and pelvis aligned to decrease stress and pain. 

BACK SLEEPER: For individuals that sleep on their back I advise using two pillows. Try a small pillow or towel under the arch of your low back and another under your ankles. Make sure that the pillow under your neck keeps your head in a neutral position and doesn’t cause your head and chin to tilt upward or downward extremely. This will provide the support and alignment your spine, hips and pelvis need while sleeping, so you can wake up less stiff, ache and energized. No more getting out of bed like your decades older!

SIDE SLEEPER: Putting a pillow between your legs improves the positioning of your hips as well as your lower back. The key is to make certain the pillow is vertical not horizontal.

STOMACH SLEEPERS: AVOID!!!! This position will wreak havoc on your spine, hips and pelvis. It puts all of the joints in the worst position. Even if this position doesn’t hurt now, you are setting yourself up for spine and hip deterioration in the future. 

As you try to train yourself away from this position try placing a pillow under your pelvis and ankles. This is NOT ideal but it can take a little pressure off your spine, hips, pelvic and the sciatic nerve

Oftentimes people are using TOO MANY or TOO BIG of a pillow, ……

Or their mattress is TOO soft, old and doesn’t support the unique shape of their body…

This is why it is so important to get a custom fit pillow that doesn’t put your head forward or tilt it back whether you are on your back or side. when the head and neck are not supported it will round and pull the shoulders forward, leaving them unsupported, causing increased compression, inflammation and pain. Changes in the head and neck position can throw the rest of the spine, hips and legs out of alignment, strain muscles, compression joints, discs and nerves. 

This can also cause the sensation of numbness and tingling into the arms or legs, back pain, restlessness of the legs, muscle cramps and spasms. 

CHECK YOUR MATTRESS: You spend a third of your life in your bed. Using an old mattress can put a lot of stress on your spine. Without knowing more about you, it’s hard to recommend a specific mattress. However, if your mattress is older than 5 years, it’s time to make a change.

What To Do When Your Back Pain Is Keeping You Up At Night? 3

TIP: Invest in a mattress that is comfortable for your spine. Change your mattress out every 5-10 years. Check out these mattress pillow toppers our clients love.

Does this sound like your struggle or frustration with back pain and sleeping?

Want to finally get the answers, help and support you need to be able to fix your back issues and sleep better?

Want a natural solution to solving your back situation without having to be constantly reaching for the painkillers that are toxic for your stomach or getting costly injections that actually further degrade the tissues and cartilage of your spine and never really FIX anything?

You can take a simple first step to stopping the sleepless nights, frustration and agony of back pain by simply starting with FREE consultation with one of our specialists either in-person at our office or VIRTUALLY online.

Also, don’t forget to  follow us on social to get daily health, fitness and nutrition tips, resources and videos…

Yvonne Castillo

Yvonne Castillo

Dr. Yvonne Castillo is one of Santa Barbara’s leading Movement Specialists who helps active adults become more active, fit, active and independent so they live the life they love without fear, limitation and having to depend on painkillers or procedures. ​ Every day people consult Yvonne looking for the guidance to get them back to their active lifestyles faster and permanently. She helps them understand and address their current performance limitations, individual risk factors and weak links, prevent injury, avoid loss of mobility, flexibility, strength, stability and balance, avoid surgery and protect against falls, slow decline of their independence or the steady increase in aches, pains, stiffness, loss of energy or confidence in their ability to be active like they truly desire to be.​

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