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How to sleep properly with back doom

I think this isn’t something I’ve spoken about before. But guys, I’m a broken man. Years of retail work, lifting heavy boxes, pulling palettes of…



I think this isn’t something I’ve spoken about before. But guys, I’m a broken man.

Years of retail work, lifting heavy boxes, pulling palettes of beer, being a checkout girl during my student days and having an extreme Internet obsession has left my back in tatters.

I’m not always in pain with my back, but certain things can set it off. I get shoulder pain if I’ve been at the computer too long, which doesn’t bother me too much. It hurts if I stand still for a long time in the same spot – queues or meetings – I’m always moving around to stop it! But what really throws me out is my lower back pain.

This gets triggered if I do certain tasks at work which involve my back either being at a certain angle to work, or lifting heavy things. It starts to hurt for the rest of the day. What really kills me though, is when this happens and I sit in my car to drive home – I arrive home, go to get out and it hurts so much I almost spasm so I can barely walk. By the next day, it’s usually back to normal. I live in fear that one day it won’t be!

Adjustamatic wanted to do a bit of a collab and asked me to put together some tips on how to sleep with a bad back. Looking into ways to make my back less painful, or heal faster has been something on my todo list for a while and this has finally given me a bit of a kick up the backside to look into how I can help myself with this!

How to sleep to reduce back pain

Pillow talk.

Use pillows to help. If you sleep on your side, put a pillow between your legs. If you sleep on your back, put one under your knees so you back keeps it’s natural curve.

If you sleep on your front, then you’re realllllll bad because that put’s a lot of strain on your back. So don’t. But if you must, pillow up under your lower abdomen and consider sleeping without your head on a pillow if you can.

Towel yourself.

Roll a towel up and wrap it around your waist so when you lie down, you keep the natural curve of your back.

Don’t be a jerk.

When you’re getting out of bed, don’t jerk yourself up when you get up as this puts straight on your back! When you get in bed, you want to sit on the side of it and support yourself with your hands, bring your legs up and lay onto your side.

Get out of bed by doing the same but in reverse.

Use Heat

Use heat before going to bed to help relax your muscles and relieve back pain. Either take a warm shower or use a hot water bottle.

As you can see, it’s basically about keeping your back and spine in it’s most neutral position. There are other things you can do during the day too, such as avoiding sitting down for a long period of time, slouching and our posture.

Do you have any tips on how to get a good nights sleep with back pain?

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  1. I didn’t know that sleeping with pillows like that would help the curve of the back! I’ll have to start working with this! Working in retail myself I totally feel you! I feel like I could break apart my bones all hurt so much! Plus I’m only 22 I shouldn’t be in so much pain all the time haha
    Thanks for the tips!! x

    Rai |

  2. I’m lucky that I don’t have bad pain but I’m a chronic insomniac, sometimes I rather have back pain than unable to sleep…. 🙁

  3. Really good advice, especially the one about pillows and not jerking yourself up out of bed – I did that once after a bad muscle pull and regretted it instantly! – Tasha

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