Proper Sleep Habits Help Lower Back Pain Recovery
Sleep. Something that many Americans chase. Something that many of us dream of. To take a day off and just sleep all day. It is very intriguing that with something we spend a quarter to a third of our lives doing we know so little about. We also don’t take the necessary steps to improve our sleep patterns. Your body needs sleep just like it needs air and nutrition to function. During sleep your body heals itself and restores its chemical balance. Sleep deprivation can lead to a lower quality of life.
A lack of sleep affects your central nervous system. Sleep deprivation can leave your brain literally exhausted creating mental and emotional instability. It can prevent your immune system from building necessary forces to combat illness. It can upset your respiratory system and your digestive system. Your cardiovascular system is ay risk with the lack of sleep.
Sleep problems have been proven to inhibit successful lower back recovery allowing the pain or discomfort to persist. A huge study that took place over a 10-year span researching data from over 120,000 participants has proven that when they had chronic lower back pain and also had insomnia or regular sleeplessness that the musculoskeletal pain would not go away. This occurred no matter the age, the body mass, physical activity, educational level or even smoking. The constant factor was the lack of sleep. This study did exclude any individuals with anxiety or depression and anyone that was using a sedative or sleep medications. The connection between sleep deprivation and constant and reoccurring back pain is not totally understood. The suggestion is that poor sleep may increase inflammation in the body and therefore change how the brain processes the pain.
The chances for long term recovery are not good unless you address the lack of sleep. Most adults from the ages of 18 to 64 need on the average of seven to nine hours a night for adequate sleep. Some of the steps you can take to improve your sleep are to refrain from caffeine after noon. You should try your best to go to bed about the same time each night and wake each morning at around the same time. This also includes sticking with the sleep schedule during weekends and holidays. Avoid heavy meals two hours before bedtime and refrain from using electronic devices right before you go to bed. For some people relaxing activities before bedtime is advantageous; such as a bath, reading or meditating. Developing a regular exercise schedule has many benefits for your overall health, which includes sleeping.
Lower back pain can affect 80% of Americans at some point in their lifetime. Lower back pain can have many underlying reasons and often times not a specific cause. There are quite a few simple floor exercises that you can do at home that will help with lower back pain. It is also the second most common reason for a doctor’s visit right behind the common cold and also second to a headache for regular neurological complaints.