Support Yourself To Get Your Best Sleep
Everyone knows that back pain makes getting a good night's sleep difficult. Fewer people know that there are several strategies you can use to alleviate this kind of pain and sleep comfortably.
7 Ways to Manage Back Pain
Here are some great ways to manage your back pain:
- Pillow Support: Use pillows strategically to provide support while sleeping or sitting. When sleeping, place a pillow under your knees if you sleep on your back or between your knees if you sleep on your side to maintain spinal alignment.
- Proper Posture: Maintaining good posture while sitting, standing and walking can significantly reduce back pain. Use ergonomic chairs and ensure your work setup is conducive to maintaining a neutral spine.
- Regular Exercise: Engage in regular low-impact exercises like walking, swimming, or yoga to strengthen your core muscles and improve flexibility, which can alleviate back pain.
- Stretching: Incorporate gentle stretching routines that target your back muscles. Stretches like cat-cow, child's pose and knee-to-chest can help relieve tension and improve flexibility.
- Hot and Cold Therapy: Apply heat packs or cold packs to the affected area. Heat helps relax muscles, while cold reduces inflammation. Alternate between the two for around 20 minutes each for relief.
- Massage Therapy: Regular massages can help relax tight muscles and improve blood circulation in the affected area, leading to pain relief. Consider seeking professional massage therapy or using a handheld massager.
- Pain Medication and Topical Treatments: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can provide temporary relief. Additionally, topical creams or patches containing menthol or capsaicin can help alleviate localized pain.
The Types Of Support Pillows
Memory foam pillows: These pillows conform to the shape of your head and neck, providing support and pressure relief. They come in different shapes, such as contoured or traditional, and are usually made of polyurethane foam. Memory foam pillows are popular among people with chronic pain conditions such as fibromyalgia, arthritis and sciatica.
- Latex pillows are made of natural or synthetic rubber and provide firm support. They are hypoallergenic, breathable and long-lasting.
- Buckwheat pillows are filled with natural buckwheat hulls, which can be adjusted to your desired firmness.
- Water pillows are filled with water, which can be adjusted to your desired firmness. They provide excellent support and pressure relief but come with additional care requirements.
Choosing Your Pillow
Some buyers have specific requirements that steer them to the less common buckwheat or water options, but most buyers choose either latex or memory foam. Both latex and memory foam offer similar support and comfort, but latex offers superior hypoallergenic properties. Both of these common options are available from a wide range of brands and come in dozens of styles, firmness and shapes. Many brands offer at-home trials, and it is best to simply try a few options to find which one allows for your best sleep.
Make Your Pillow Even Better
Regardless of the pillow you choose, you’ll want to make sure you have the right pillowcase to put it in. It’s well worth being a little picky about the fabric your head will be resting on for a third of your life. Let’s take a look at two gentle and sensitive options worthy of your new support pillow.
Coyuchi Organic Pillowcase
If you're wondering how to sleep with lower back pain, Coyuchi is a great option. It's a popular organic bedding brand offering a range of pillows and pillowcases. Their organic pillowcases are made from 100% organic cotton, which is free from synthetic chemicals and pesticides. They are soft, breathable and gentle on the skin, making them ideal for people with sensitive skin. The Coyuchi organic pillowcase is available in standard, queen and king sizes, and comes in various colors.
- Material: Made from 100% organic cotton, certified by the Global Organic Textile Standard (GOTS), which ensures that the entire supply chain is environmentally and socially responsible.
- Design: Coyuchi organic pillowcases have a sateen weave, which gives them a silky-smooth texture and a subtle sheen.
- Benefits: These pillowcases are soft, breathable and gentle on the skin. They are also machine washable and durable, so they can withstand regular use and frequent washing.
- Cost: Coyuchi organic pillowcases range in price from around $30 to $60, depending on the size and color.
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Blissy Silk Pillowcase
Blissy is a luxury silk bedding brand offering a range of silk pillowcases. Their silk pillowcases are made from 100% pure mulberry silk, which is hypoallergenic, breathable and gentle on the skin. They are available in a range of sizes, including standard, queen, king and Euro, and come in a range of colors and patterns.
- Material: Made from 100% pure Oeko-Tex certified mulberry silk, which is hypoallergenic, breathable and gentle on the skin.
- Design: Blissy silk pillowcases have a luxurious, glossy finish and are available in a range of vibrant colors. They also have a hidden zipper closure to keep the pillow in place.
- Benefits: Silk is naturally hypoallergenic and cool to the touch. It helps regulate body temperature, making it a great choice for people who get hot during the night.
- Cost: Blissy silk pillowcases are more expensive than Coyuchi organic pillowcases, ranging in price from around $70 to $100, depending on the size and color.
Both pillowcases provide a soft and natural place to rest your head. Few things beat the comfort of real silk, but it comes at a cost. The material and design of the Blissy are a step above, but both options offer natural and responsible comfort. Some buyers may want to spend the extra money on the pillow itself but don’t forget to factor in the importance of a good pillowcase in getting a good night’s sleep.
Coyuchi Organic Pillowcase vs. Blissy Silk Pillowcase
Coyuchi organic pillowcases and Blissy silk pillowcases are two popular choices in the bedding industry. While both pillowcases offer a luxurious sleeping experience, there are some differences between them. Coyuchi organic pillowcases are made from organic cotton grown without harmful chemicals and pesticides. They are soft, breathable and gentle on the skin. Blissy silk pillowcases, on the other hand, are made from 100% mulberry silk, which is hypoallergenic and helps to prevent wrinkles and hair breakage. They are also cooler to the touch and provide a smoother surface for the face to glide against while sleeping. Ultimately, the choice between Coyuchi and Blissy will come down to personal preference in terms of material, feel and benefits.
Other Sleeping Accessories for Back Pain
Choosing the right pillow is one of the most important approaches to relieving back pain.
Pillows aren’t the only thing that can help you sleep better and even reduce aches and pains. A mattress topper can provide extra cushioning and support to your mattress, which can alleviate pressure on your back and joints. The right topper can also bring new life to an aging mattress.
Weighted blankets provide deep-pressure stimulation that can help reduce pain and discomfort. The added weight can also help keep you in a comfortable position throughout the night.
A body pillow provides a form to sleep with that supports your limbs in a comfortable position. They can help provide support for your back, hips and legs, by alleviating pressure and reducing pain. Depending on your preference, they come in different shapes and sizes, such as C-shaped, U-shaped or straight.
A heating pad can provide warmth and comfort to sore muscles and joints, which can alleviate pain and promote relaxation. Be sure to read instructions carefully, and choose the right heating pad as extended exposure can cause serious injuries.
Choosing the right sleeping accessories has never been easier thanks to home trials. You can reduce your pain and achieve your best sleep thanks to these great products. With the right accessories, pillow and pillowcase, you can wake up feeling refreshed and ready to tackle the day ahead.