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How to Sleep Better With a Bad Back

Posted on by Kathryn O'Hara

Constant back pain can cause a multitude of problems in our every day lives, affecting relationships, finances, and not to mention, sleep. Pain is known to be a leading cause of insomnia, so it’s not surprising that approximately two thirds of people with chronic back pain also suffer from some type of sleep disorder.

Our spines are built to accommodate constant motion and flexibility, but they have an optimum position, that they want to be in at all times. Standing, walking, sitting and sleeping all change the alignment of the spine, which over time can lead to pain.

What sleeping position is best?

Sleeping on your back is considered best for keeping back pain at bay, but here’s a few tips you can try for your particular sleeping position.

Back Sleeper:

If you prefer to lay on your back, try placing a pillow under your knees to prevent your back from over-arching. You can also try placing a small, rolled up towel under the curve of your back for extra support.

Side Sleeper:

Don’t pull your knees too far up towards your chest, but similarly, don’t have your legs too straight. Find the comfortable position for your legs that keeps your back as straight as possible and then place a pillow between your knees. Avoid your top leg falling over your bottom one as it can twist your body.

Front Sleeper:

Lying on your front can over-arch your back and cause more pain. Try placing a thin pillow or small rolled/folded towel beneath your stomach/groin area to make sure your spine stays aligned when in this position.

It’s important to pay attention to your neck and shoulder alignment as well as your back. Don’t have too many pillows that your head is tilted too far towards your chest, but make sure there’s enough height that your head isn’t tilted too far back. Try to keep your neck straight and your chin ever so slightly down for the best sleeping position.

What if I move during the night?

Of course, having a pillow between your knees or beneath you isn’t necessarily going to stay in place for the duration of the night. You may find you wake up with more aches and pains because you’ve rolled on to your side and your hips have sunk much lower than your legs. Using pillows may be a good fix in the short term, but what if you could get just the right amount of bounce and sink for all your different sleeping positions, just from your mattress?

We need our mattress to be soft enough to sink in to, whilst firm enough to give plenty of support. But how can a mattress be soft yet firm?

The N:rem sleep system is a completely customisable mattress that enables you to decide where you want softer comfort to sink in to and where you need a firmer support to keep your spine aligned. The customisable layer sits on top of 2,000 pocket springs and is made up of 10 blocks of foam tablets in 3 different densities (soft, medium and firm). These foam tablets can be easily swapped around to completely bespoke your own comfort (and your partners!), and keep your spine aligned for a better, more comfortable sleep.

You can trial the N:rem Sleep System completely risk-free for 100 nights in your own home, giving you plenty of time to fall in love with your new mattress (not that you’ll need that long).

The good sleep manual

A Guide to a better night's sleep for Chronic Pain Suffers

We are proud to launch our very first E-book, which will be a collection of useful tips to help Chronic Pain sufferers sleep better, as pain and sleep unfortunately often constitute a vicious cycle.

This is an issue we are hoping to solve, through some easy steps to follow around health, lifestyle and diet, to ease you into a better night’s sleep.

We have been fortunate enough to get some valuable help from 2 contributors who suffer themselves from Chronic Pain and have been keen to share their tips and personal journey towards a comfortable and refreshing night’s sleep.



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