As Singaporeans move into the new normal of working from home, sitting in front of the computer screen desk-bound for eight hours has undoubtedly taken a toll on our health. Having to work prolonged periods without adequate back support can lead to lower back pain and stiff muscles. Besides interfering with your daily routine, the discomfort you experience from strained backs may also be hindering you from achieving a good night’s sleep.

Having quality rest is essential to your overall well-being, for it ensures that your health is in tip-top shape. It also gives you the adequate restoration you require to wake up feeling refreshed the next day. However, if you are facing difficulties getting enough shut-eye because of your backaches, it may be a sign to upgrade your sleeping environment. As such, let us share some vital tips to aid you in attaining restful sleep while alleviating any pain you may encounter throughout the night.

1. Switch to sleeping positions that relieve back pain

Did you know that certain sleeping positions can aggravate or add pressure on your neck, shoulders, and lower back? This results in strained muscles and increased pain, which are the common culprits behind your interrupted sleep. If left unaddressed, dozing off in poor sleeping positions may also obstruct the airways to your lungs and cause severe sleeping disorders like sleep apnoea.

Although there is no one-size-fits-all approach to sleeping positions, doctors have recommended a few alternatives that promote adequate back support and pain relief. As such, it is best for you to experiment with different sleeping positions to see which is most comfortable for you.

For instance, you may want to avoid sleeping on your stomach as it flattens the natural curvature of your spine, causing strain on your back muscles. Plus, this particular position also forces your neck to be twisted to one side for long hours, which can lead to neck pain or muscle stiffness between your shoulders when you wake up.

Instead, it is advised that you slumber on your side to alleviate the pressure-induced on your lower back. Doing so ensures your spine is aligned correctly, which reduces any pain you may experience while asleep. Furthermore, it is an ideal sleeping position for those with sleep apnoea, for your airway stays open and you can breathe easier at night.

2. Upgrade to a high-quality mattress

There is no denying the various benefits that switching to a premium mattress provides. Not only does purchasing the right bed offer you proper spinal support, but it also distributes your weight evenly and eliminates any undue stress put on your body while you sleep. Moreover, regardless of your slumber position, a high-quality mattress ensures that you maintain a healthy sleeping position.

The material used can also play a part in alleviating your back pain. Memory foam or latex mattresses are the most commonly recommended beds since they offer excellent spinal support and contouring. If you are unsure which mattress type is suitable for you, why not go with a hybrid model that provides the best of both worlds?

At Four Star, our DETENSE | Artic Silk® Advanze Aire Flex™ mattresses are designed with your comfort in mind. The natural latex found in our mattresses aids in increasing your blood circulation and supporting the curvature of your spine, making it ideal for alleviating your back pain. The mattresses also feature a cooling gel-infused memory foam that reduces motion transfer during sleep, thus allowing you to achieve the quality rest you deserve. Now, you can wake up feeling energised and revitalised!

3. Maintain a positive outlook on life

Every person’s pain tolerance is different, as the way our brains perceive pain varies depending on our beliefs and coping mechanisms. It has been scientifically proven that individuals with poor mental health tend to experience “intensified” pain, for psychological distress can induce elevated levels of discomfort. Therefore, having a negative outlook on life influences you to believe that the pain you are undergoing is much worse.

As such, pessimistic feelings such as stress and anxiety can affect your sleep quality and the amount of pain you feel. Beyond searching for solutions to ward off backaches, it is advised that you also maintain a positive attitude to help alleviate the discomfort of sore muscles. You can consider practising coping and relaxation techniques, such as meditation and deep breathing, before your bedtime to aid in giving you better rest at night.

Conclusion

We hope the tips we have shared can help you manage your back pain better and improve your overall sleep quality. Making these minor lifestyle changes can have a positive impact on your productivity and overall well-being. However, if you are still facing persistent discomfort from backaches, it may be ideal to consult a doctor regarding pain management.

If you are prepared to search for a new mattress and upgrade your sleeping environment, head on over to our flagship Four Star store to browse our extensive catalogue first hand! Not only do our store feature an array of luxurious mattresses, but we also boast various customised bed frames made with a German Hydraulic system for easy storage of your necessities. With such a broad range of bedding accessories available, rest assured that you are bound to find a bed that meets all your sleeping needs.