Quality Sleep is Critical for a Healthy Back Free From Pain

by Pete Genot on March 10, 20100

Quality sleep is important for a healthy, pain-free back. Not getting a good night’s sleep can lead to irritability and negatively impact your mood…and your mood directly contributes to back pain. In addition, lack of sleep can also lead to degeneration of your back, an overall worsening of health and a lot of pain.

Lack of sleep can contribute to weight gain, decrease your immune system’s ability to fight off illness, and can cause premature aging. Not getting enough sleep directly exacerbates a number of diseases and health conditions.

We go through several stages of sleep every night. These stages range from light to very deep sleep.

You body goes into maintenance mode while you are in the deep stages of sleep. While you are dreaming your cells are being repaired—or destroyed and replaced. If you wake up repeatedly during the night then you never reach that crucial stage of sleep.

Getting a good night’s sleep will help keep your body—including your back—healthy and pain free. But if you are already in pain, it can be difficult to catch those much needed z’s. Here are some tips to help you get a good night’s sleep and save your aching back:

  • Avoid watching television, reading, or using the computer for an hour before bed.
  • Take a warm bath before bed. For added benefit, place several drops of pure essential lavender oil in the water.
  • Avoid alcohol or sedatives. While these can help relax you, they disturb the sleep cycles and prevent your body from getting the healing rest it needs.
  • Make your bedroom a peaceful place. Use soothing colors such as blues and greens.
  • Clear the clutter out of the bedroom—remove any work related items.
  • Light exercise in the evening can help you feel more rested, whereas intense exercise can actually stimulate you, so take a casual walk around the block or engage in some yoga or stretching.
  • Be sure your mattress is not sagging! If you can, invest in a quality mattress, otherwise firm up your old mattress with a piece of plywood under the mattress or the box springs.
  • Try sleeping on your back with your knees propped up slightly with a pillow.
  • Avoid caffeine after noon. Caffeine is found not just in coffee, but in many teas, sodas and chocolate as well.
  • Do not eat a heavy meal close to bedtime.
  • Stick to a regular sleep schedule. Go to bed and get up at the same time every day—including weekends.

Missing one or two nights of good sleep once in a while isn’t such a big deal. But if you find you are having a pattern of interrupted or poor sleep then both your mental and physical health will begin to deteriorate. In that case try some or all of these suggestions and you will naturally get more sleep, allowing your body to heal—keeping your back healthy and pain free.

Editor’s Note:

This tip is just one example from my new book, 7 Secrets for a Healthy Back. In this important new book, I offer the latest insight into the main causes of back pain and present simple, easy to follow techniques to help you finally eliminate the endless suffering and frustration of chronic back pain.

To help get the word out, I’m offering new visitors the opportunity to download a free copy of my new book, 7 Secrets for a Healthy Back. You don’t need to keep suffering… relief really could be just a click away!

Wishing you optimal health,


Pete Genot
Founder & Editor
The Healthy Minute

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