Sleep Tips

- No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.

- Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.

- Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you.

- Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.

- When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

- Stress is a key factor in preventing a person from getting quality sleep, and the holiday season can cause increased stress and more sleep problems. Between 40 and 60 percent of the general population has occasional insomnia.

- Doctors of chiropractic can help treat insomnia without the use of medication. Maintaining regular sleep schedules; avoiding stimulating activities before bed; and limiting TV and video games can help establish healthy sleep patterns. Choosing supportive mattresses and pillows can help keep your spine in natural alignment and promote better sleep.

- Alternative insomnia treatments may include herbal supplements, acupuncture, therapeutic touch, relaxing back massage and traditional chiropractic care. Your chiropractor is a wellness expert who can help relieve your insomnia with a holistic approach.

The above advice will benefit a majority of people with back pain. If any of the above guidelines causes an increase of pain or spreading of pain to the legs, do not continue the activity and seek the advice of your chiropractor.