It would seem that the secret is simple - go to bed on time. However, for people who have pain in the lower back and the spine are not connected with temporary fatigue, but is constantly being present, everything is not so simple. It is important not only to comply with the recommendations of the doctor, but also independently "help" the body rest and recover during sleep.
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The pain signal comes directly to the Talamus - a brain department processing any signals that come from nerve endings before passing them into a brain bark. It is he who helps a quick response to stress: you spawn a hot drink and remove the knife, realizing that I accidentally cut a finger. Speaking about the painful feelings in the back, Talamus acts as a major assistant, determining the place of pain. So you decide that it is uncomfortable to sleep in a certain pose and you need to change something. Moreover, the pain is enhanced if you sleep a little and do not give the muscles to relax the last time - so painful feelings in the back teach you to discipline.
Sleep in warmer
Nervous endings quickly react to changing body temperature, again, feeding signals to the brain. It is activated to wake you up in order to change the conditions for more comfortable. At the same time, the muscles are reduced from the cold, which causes painful sensations. It is best for sleeping a temperature of 20-25 degrees: cool enough to quickly sleep, but not cold. For half an hour before sleep, check the room. Before you lie down in bed, apply warming cream to your feet, put the socks. Sleep in thin cotton pajamas that will support the body temperature, not allowing you to freeze. Do not wash your head before bed - through wet hair heat quickly "comes out."
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Back pain - the result of muscle overvoltage. If instead of scrolling the tape social networks you will make 5-minute breaks for walking and warm-up during the working day, then soon notice the improvement in health. Why is it important for healthy sleep? The less your muscles are tired per day, the smaller tide of the painful sensations will happen at the end of the day when you fall into bed. In addition to the warm-up, it is useful to make a stretch - buy a foam roller, lie on the floor and put a roller under the back: roll on it a few minutes to relax muscles.
Yoga will help learn the right breath
Photo: Pixabay.com.
Sign up for yoga courses
Ancient art only at first glance seems relaxing practice. In fact, the yoga asanas are not so simple: it takes a strong back, press and legs to perform them correctly. During the classes, you gradually strengthen the muscles and learn how to manage your body. Over time, you will notice that the pain in the muscles has decreased due to the combination of physical exercises and meditation within one training. The only one, you need to warn the coach about back pains so that it picks up a complex of safe exercise for you. Visiting Yoga will teach you the right calm breath, which relaxes the body, leading to normal pressure and pulse.
Buy high-quality mattress and pillow
For those who constantly hurt a back, the mattress is best suited with anatomical springs of medium or hard hardness. It is usually a layer of coconut or synthetic fiber that comes over the reservoir with springs. The pillow must be medium height, such that your head is on the same level with the spine. We advise the anatomical pillow from the foam, one edge of which will be higher than the other. The neck should be placed on a high region so that during sleep she relax.
High-quality pillow and mattress will improve sleep
Photo: Pixabay.com.