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Pain Reduction Techniques for Improved Sleep

By Dr. David R. Street, DC

Dr. StreetIt is no secret that getting proper sleep is important to our health and well-being.  Getting the right amount of sleep improves brain function, positively affects mood and performance, increases the body’s ability to heal itself, improves immune system function and the list goes on.
Chronic pain is the type of pain that has been most frequently associated with sleep disturbances and disorders.  Back pain, neck pain, and headaches make up a large portion of what is considered chronic pain.  These types of pain are best managed with help from your healthcare professional, but here are some things you can do at home to reduce your pain and get a better nights rest!
Strengthen Core Muscles
To strengthen your core neck muscles lie flat on your back with your knees bent and the soles of your feet on the floor.  Keeping your chin tucked raise your head approximately ½ to 1 inch off the floor.  Hold this position for 10 seconds and repeat 10 times per day.  Note: If you experience excessive head wobbling, shorten the duration to 5 seconds and work your way back to 10.
To strengthen your core back muscles lie flat on your back with your knees bent and the soles of your feet on the floor.  Activate your abdominal muscles and raise your hips towards the ceiling until they form a straight line between your shoulders and knees.  Hold for three full breaths before returning to the starting position and repeat 5-10 times per day.
Sleeping positions
If you prefer to sleep on your back, use a cervical pillow to reduce strain on your neck muscles while you sleep.  Cervical pillows are designed to keep your spine in the proper position which in turn reduces the tension on the muscles in your neck.
Similarly, a wedge pillow is specifically designed to be placed under the knees while you sleep in order to reduce the tension in your lower back during sleep.  This can also be done with 2-3 regular pillows placed under your legs with your hips flexed to 90 degrees and your knees flexed to 90 degrees also, but it is better for circulation to use a wedge pillow.
If you prefer to sleep in a side lying position then the best option is to use enough pillows (usually 2 will work) so that your head is level horizontally.  This ensures that there is no stretching or compression of the tissues on either side of your neck and shoulders and reduces the likelihood of subsequent problems.  Your legs should be bent so that your are in the “fetal” position to reduce tension in your lower back and you should also place a small pillow in-between your knees as this helps keep you hips in a more natural position.
Using these techniques and exercises will allow you to reduce pain, get a better night’s sleep, and improve your overall quality of life.  As with any change in routine or exercise program, contact your healthcare professional if you have concerns or if you experience any negative side effects.

Dr. David R. Street, DC is the owner at Morro Bay Chiropractic in beautiful Morro Bay, CA.  In the years prior to graduate school Dr. Street served with distinction in both the United States Marine Corps and United States Army Reserve. He graduated with a Doctor of Chiropractic from the University of Western States and is trained in a variety of evidence based techniques enabling him to provide you with the best quality of care. He provides free care to Veterans on the second Sunday of each month. You can contact Dr. Street at (805)772-2088 or .  For more information please visit www.morrobaychiropractic.com.