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Back pain is a prevalent problem in America, with 16 million US adults dealing with chronic back pain. While the causes of back pain differ from individual to individual, poor sleep posture can be a big risk factor.
Investing in one of the best mattresses of the year, which are often packed with lumbar support, will help provide soothing relief. However, a leading Australian-based chiropractor has shared a five minute bedtime and morning routine that could be the key to reducing back pain.
The chiro-approved 5 minute stretch to reduce back pain
The cat-cow stretch is a gentle, novice-friendly yoga move which, according to the Cleveland Clinic, can help support your spine. It's also one of the exercises recommended by the NHS to those with new or undiagnosed back problems.
It's called the "cat-cow stretch" because it involves two poses. The first move involves positioning yourself on your hands and knees while looking straight ahead, resembling a cow standing in the meadow.
The next move also involves positioning yourself on your hands and knees, but arching your back upwards like a scared Halloween cat.
Here's a video demonstrating the move:
As you can see from the above tutorial, the cat-cow stretch involves two simple moves.
- Start in the tabletop position: On an exercise mat, position yourself on your hands and knees. Your hands should be under your shoulders and your knees should be under your hips.
- Gently rise into the cat postilion: Arch your back gently upwards, your gaze facing the mat.
- Gently dip into the cow position: Lower your back gently and slowly and lift your head so it's looking forwards.
- Repeat this move another four times.
Dr. Bridge advises that people with back pain perform the stretch twice a day: one in the morning and the other in the evening.
“Before you sleep, gently rotate your neck side to side and perform five lower-back cat-cow stretches,” Dr. Bridge recommends.
“Repeat the same movements in the morning to loosen muscles that may have tightened overnight,” he adds.
While the cat-cow stretch is generally considered a safe exercise, always consult your doctor before beginning any exercise program if concerned. If you experience any pain or difficulty with this move, stop and consult your healthcare provider.
The evening stretch helps to "prep your spine" for a supportive sleep and release any bult-up tension.
"Think of it as telling your body: 'it’s time to relax and realign'," explains the chiropractor.
Meanwhile, a morning stretch can "wake up your back" for better posture and reduced stiffness.
Overall, Dr. Bridge says it should take a few minutes in the morning and at bedtime to "dramatically reduce strain, ease tension, and improve comfort".
For best results, Dr. Bridge says consistency is key.
“The body responds incredibly well to simple, consistent routines," he explains. "It’s preventive care that literally takes five minutes a day.”
Optimizing your sleep set-up for back pain relief
While the cat-cow stretch is the perfect bedtime and wake-up routine for relieving tension and protecting your spine, small tweaks to your pillow and mattress can alsoboost your sleep comfort. Here's how...
1. Pick the right pillow for your sleep position
For optimal support when sleeping, it's useful to know how to choose the right pillow loft for your sleep position so you can choose the best pillow for your sleep.
The correct pillow for your sleep style is needed for healthy alignment of neck and body and to prevent exacerbating back pain. For example, the best pillows for side sleepers tend to be high-loft pillows, while stomach sleepers can prevent pressure build-up with a low-loft pillow.
“A pillow that’s too high can twist your neck, so using a lower profile pillow helps maintain a neutral alignment, easing neck strain,” explains Dr. Bridge.
2. Never underestimate the importance of the right mattress
If the right pillow is important for alleviating back pain, the right mattress is crucial.
Sleepers with recurrent back pain will need one of the best mattress for back pain, which encourage healthy spinal alignment through a combination of support and soothing pressure relief.
“A firmer mattress prevents sagging in the midsection, reducing pressure on your lower back and helping the spine maintain a natural curve,” Dr. Bridge explains.
Medium-firm to firm mattresses usually have sturdy edge support around the perimeter of the bed too, making it easier for those with chronic back pain to get in and out of bed.
Meanwhile, mattresses with great temperature regulation (such as the year's best cooling mattresses) are important if you tend to feel restless when overheating at night. A cool mattress can prevent tossing and turning, a movement that exacerbates back pain.
3. Decrease spinal strain with an extra pillow
Simple tweaks to your bed, such as covering your mattress with one of the best mattress toppers, can also improve spine alignment.
However, a strategically placed pillow can also provide additional support.
For back sleepers, placing a pillow at the base of your spine can improve lower back support, but side sleepers can also improve long-term spinal health with an extra cushion — especially if you sleep in the reliably supportive fetal position.
“Add a small pillow between your knees, adjust pillow height for your mattress type and ensure broader shoulders have extra room," Dr Bridge advises side sleepers.
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