Healthy Tips for Getting More Rest with Chronic Back Pain


How It Works

A good night’s sleep can be hard to come by when you live with chronic back pain. Yet, losing sleep can make your chronic pain much worse. It’s a brutal cycle that can have further implications for your overall health, so how do you break it? Well, you can start managing your pain and mending your sleep routine by incorporating these tips into your life.

Fight Insomnia and Inflammation with Healthy Foods

If your back and joint pain just are not letting you get the sleep you need, then it may be a good idea to take a closer look at your diet. Processed and refined foods do nothing to alleviate the pain and inflammation that leads to discomfort. If you want relief and better sleep, try adding foods that keep joints healthy and strong. Cruciferous vegetables, such as kale and cauliflower, are perfect for maintaining healthy bones, but you can maximize pain relief by opting for bone broth, ginger, and vitamin C-rich fruits like mango, pineapple, and orange. The collagen found in bone broth leads to healthier joints, whereas vitamin C has been shown to lessen feelings of pain, especially for those who are active.

For a simple way to get all of these foods into your daily diet, you can blend a few together into a delicious morning smoothie. If you tend to get a little hungry during the late-night hours, you’ll want to avoid fatty, greasy foods that can cause further discomfort and choose sleep-conducive snacks instead. Figs and nut butter may help you nod off quicker, and both can be delicious on sleep-boosting sweet potato toast.

Comfort Your Back and Body with a More Comfortable Bed

Living with chronic back pain can be unpleasant, but trying to get comfortable when your pain flares up can feel nearly impossible. To maximize comfort and support better sleep habits, you need to make sure you are sleeping on the right mattress. Foam mattresses and those with adjustable support tend to be the best bet for sleepers with back issues, but you should test your bed out before committing to a final purchase. Many mattress manufacturers and retailers now offer generous trial periods, so don’t worry about purchasing a new bed online to test out in your home. If your current bed is brand new or if you are not in the market for a new mattress, you can also take other steps to keep your body supported and comfortable. You can pick up a mattress topper to increase the comfort of your bed and reduce any pain or discomfort in your back. Memory foam mattress toppers can be far more economical than purchasing a new mattress, and these covers can be effective in improving your sleep quality.

Consider Holistic Solutions for Your Sleep and Pain Problems  

When chronic pain is interfering with your sleep, it can be tempting to turn to prescription painkillers. Although opioids may provide some relief from acute inflammation and pain, these painkillers can also be highly addictive, even when they are used responsibly. So, if you are looking for safer ways to lessen your pain and get better sleep, you are better off with natural forms of self-care. Regular massages can be extremely helpful in managing your chronic back pain so long as you select the right massage styles. A deep tissue massage can definitely loosen up some muscles, but this more aggressive treatment may be a little much if you’ve never had a professional massage before. Try relaxing with a Swedish massage instead, which will also relieve any stress or emotional tension you may be experiencing. Stress management can also play a role in treating chronic pain, as well as any related sleep issues.

Don’t let your chronic back pain rob you of another night’s sleep. Find natural, healthy ways to reduce your symptoms, such as balancing your diet with veggies or using self-care to reduce stress. Taking these small steps to take better care of your health can help you manage your chronic pain and improve your sleep hygiene in the process.


Easy Neither easy
nor hard

What do you think?

This field cannot be blank
Link copied to clipboard.