We will conquer the rollout of these 6 sleep suggestions in a two-part blog series. The purpose of these articles is to educate and inform those who may be affected by chronic back, neck and shoulder pain on ways to help alleviate their discomfort while sleeping.
To ensure readers have all the information needed, our team will include the following points within this two-part series:
- A review of sleep accessories that will ease pain while you rest
- A breakdown of mattress options that will help you decide which mattress will best support you in sleeping with as little pain as possible
- A stretch regimen that can help eliminate chronic pain that distracts from sleep
In part I of our two-part blog series we discussed:
- Pillows and Sleep Position Go Hand-in-Hand
- The Right Pillow is E-V-E-R-Y-T-H-I-N-G
- The Right Mattress Can Alleviate Your Pain
In part II we will discuss stretching before bed, getting enough sleep and total sleep hygiene.
Let’s get started.
4.Stretch Before Bed
When you have shoulder, neck or back pain, you may feel tight. Remember the importance of self-care and take the time to stretch out your neck and shoulders before you sleep. You should stretch this way every night before bed. We’ve listed a couple of great stretches you can do below:
Neck Circles: This one is easy. Start by bringing your chin down to the chest and slowly rotate the head towards the shoulder, then back to your chest, then towards the other shoulder and finish back with the chin on your chest.
Shoulder circles: While standing, you’ll start by raising your shoulders and moving them in a circle. Then you will lower your shoulders and repeat.
Kneeling lat stretch: This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort. To do this stretch:
- Come into a kneeling position in front of a chair, couch, or low table.
- Check that your knees are directly under your hips. You can rest on a blanket or cushion for extra support.
- Lengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together.
- Hold this stretch for 30 seconds. Repeat one to three times.
5.Ensure You Get Enough Sleep
There is no overstating the importance of sleepfor your body’s recovery. Sleeping is your body’s favorite thing to do –– next to eating.
Your sleeping habits and your pain levels are inextricably linked. Without sufficient good sleep, pain will likely increase the following day. Neck, back and shoulder pain can fight with your goodnight’s sleep allotment. But if you take our advice from part I of this article series and add in a few pillows here and there and stretch before bed, you’re empowering your body to receive a night of quality sleep.
Also, ensure you allow yourself enough time to actually sleep. No one is too old for a bedtime and the fact is our bodies like schedules.
6. Assess Your Total Sleep Hygiene
Once you have checked off all the boxes – pillows, stretches and your sleep position – there is still more you can do to improve your sleep. The next step is to think about your sleep hygienein general. Is it cold enough in your room? Or does an open window trigger your allergies? These questions will help you assess if your bedroom is optimal for your sleep comfort.
Joint pain can get worse during winter months when the temperature drops. This can be caused by various reasons but many scientists believe it is the barometric pressure or tightening muscles. Electric blankets or heating pads during the winter could help with joint pain.
Let us not forget our addiction to phones and TV as factors affecting good sleep. The maintenance of healthy sleep hygiene will be a continual process that will of course develop over time. Once an optimal sleep routine is in place, maintain it.
Final Thoughts
It can seem like a never-ending effort to figure out how to sleep with back pain or shoulder and neck pain. Some of the suggestions are simple to implement, while others may require some time. Don’t make the mistake of thinking that buying a new mattress will fix all of your difficulties. Take the time to investigate and speak with your doctor about which options are best for you.
Stretch & Recovery Therapy is LIFE!
- Whether you have an active or inactive lifestyle, lift boxes, an athlete, stay at home mom, sit too long, on your feet all day, stare at computer/phone screens, don’t exercise enough, exercise too much, for all fitness levels, all sports, all ages, female or male… Stretch & Recovery Therapy is for EVERYONE!
WHY ITS IMPORTANT TO WORK WITH A RECOVERY THERAPIST
- Doing at home stretch and recovery is great but it’s simply not enough to get you the relief you need.
- There are many stretches and recovery therapies that you won’t be able to complete without assistance from a certified recovery therapist. A certified recovery therapist will help get you the relief you need and to keep your aches, pains and stress from returning.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
- IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS: At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
- CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM: Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!
First Stretch & Recovery Therapy Session at $29 (Regularly $148)
Our Recovery Therapist can get you the relief you need!
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