Whether you are recovering from an injury, having trouble sleeping, suffering from fibromyalgia or you simply spend a lot of time in your bed, there are some aspects that you need to consider, especially if you are experiencing pain in certain areas such as the lumbar region or your neck and shoulders.
There are millions of people experiencing pain due to various factors; sometimes spending too much time in bed may eventually worsen it, especially if you have sensitive areas. The act of sleeping itself is another issue and most people are actually using incorrect positions for their body, making their condition even worse. So whether you are simply lying in bed, sleeping or spending time on your laptop, these are the things you need to consider in order to minimize your injury risk and stay pain free.
Sleeping properly – the first thing a person needs to learn is to have a correct sleeping position. This is important even if you don’t experience pain while in bed yet; incorrect sleeping positions mean poor sleep, poor posture, muscle strain, tendon pain, etc. The most important aspect is to support your back properly while sleeping.
If you are sleeping on one side, you can easily support your back by using a body pillow, or two large pillows which will be placed as follows: one between your knees and the other hugged in front of you. Make sure that the third pillow, the one that holds your head will allow your neck to rest in a comfortable position that aligns it properly with your spine. If you prefer to sleep on your back, putting a pillow under your knees will allow you to keep the strain from the lower back and help it relaxed.
Sleeping on your stomach is not really recommended for your neck and lower back and should be avoided as much as possible; however, there are ways to make sure it’s a safer way to sleep by putting a slim or no pillow under your head and possibly by having another pillow in front of you to rest your shoulder on and one under your pelvis to keep off the strain from the lower back.
If you sleep in a correct position it will help you wake up pain free in the morning by allowing your aching muscles to relax. And since we’re talking about sleep, having a good mattress is also something you need to take into consideration. There are no good mattresses or bad ones so it really depends on how you feel when you use it, some people prefer firm mattresses while others prefer soft ones.
It’s always a good idea to have a heat pack next to you if you experience pain during the night; heat will help you reduce pain and it’s a good way to alleviate whatever pains you have before going to sleep. Another thing that helps is to have a hot shower before going to bed.
If you are bound to your bed due to an injury or illness, it can put a lot of stress on your back and joints, causes loss of muscle mass, muscle pain, and people are even more prone to developing blood clots. A few good ways to stay pain free is to change your position frequently as much as possible and make sure that the pillows you are using are helping your body sleep more comfortably.
People who are completely immobilized due to injury should have someone come and massage their unaffected areas to help with the circulation as well as the stiffness and pain that often occur when being in the same position for hours. As noted earlier, warm compresses, as well as ice compresses will also help with pain. Don’t forget to ask for help when changing positions and use multiple foam pillows to keep your legs elevated or keep your neck in a comfortable position.
If you are not bed ridden but experience pain whenever you go to sleep, getting a full body massage a few hours before going to bed might help you relax and alleviate muscle pain. Another way to alleviate pain is to do some stretching as well as some light exercise just before going to bed as it will also help you sleep better. Some people also find taking a short walk just before going to bed a good way to relax and studies show that walking helps with back pain due to muscle injury more than bed rest does.
This might work just as good or even better than taking pain medication before sleeping, but if you still feel a bit sore, you should take some over the counter anti-inflammatory pills before going to sleep for an uninterrupted rest.
If you would like to get rid of the pain and aches you always suffer when you get up in the morning, visit www.remedialmassage-goldcoast.com.au and book an appointment. Pain relief in the form of remedial massage, sports massage and deep tissue massage on the Gold Coast is just a phone call away.