Good quality sleep is essential for optimal health, but on-going pain can drastically reduce your ability to a get a good night’s rest. Whether you’re dealing with an acute injury or chronic discomfort, back pain can be a debilitating condition, particularly if it affects your sleeping patterns. Fortunately, there are ways to reset your sleep cycle and improve the quality of your rest. To get started, take a look at these four sleeping tips when you’re dealing with back pain:

1. Check Your Mattress

If your mattress isn’t providing the right support, it could be exacerbating your back pain and making it more difficult to get to sleep. In fact, an old mattress can actually cause back pain, so it’s worth checking whether it’s a time for an upgrade. Many people with back pain find that a firm mattress provides the best support, while a foam mattress can mold to your body shape and provide custom support while you’re asleep. With reduced pressure on your joints, you may find that a new mattress helps to alleviate discomfort and enables you to get a decent night’s sleep.

2. Use Pain Relievers

If you’ve been prescribed medication to deal with your back pain, talk to your physician about when to take the medicine to ensure a good night’s right. In some cases, adjusting the timing of your medication can improve your sleep quality, which has a positive knock-on effect on other areas of your life. For a natural alternative to prescribed painkillers, you may decide to find a good kratom extract. Often used for pain management, kratom can reduce anxiety too, which may help you to rest more easily at night. Whether you add it to tea or take it in the form of a capsule, natural alternatives to pain medications may be a viable option if you’re dealing with back pain.

3. Change Your Sleeping Position

The way you sleep could be putting unnecessary pressure on your spine, which may be exacerbating your back pain. By changing your sleeping position, you can support your spine and alleviate discomfort. If you sleep on your side, for example, try placing a pillow between your knees to align your lower spine. Alternatively, back sleepers can reduce back strain by putting a pillow underneath their knees to maintain the spine’s natural curve.

Sleeping on your stomach typically isn’t advised if you have back pain, as it can place additional stress on the spine, but it can be beneficial if you have degenerative disc disease. If sleeping on your stomach gives you the best night’s rest, try placing a pillow underneath your abdomen to alleviate unnecessary pressure on your back.

4. Stretch Before Bed

If your physical therapist approves gentle exercise, then light stretching can help to relax your back muscles before you go to bed. Due to this, many back pain sufferers choose to practice yoga. With poses specifically designed to target your lower or upper back, you can target the affected area and reduce discomfort. In addition to this, yoga can be relaxing, which means it can minimize stress and help you to drift off more easily.

Creating a New Nighttime Routine

If back pain has been disrupting your sleep, it’s easy to get into the habit of expecting pain to affect your sleep quality. However, changing your evening routine can prevent this from happening and give you the opportunity to create a new, healthier sleep regime. From mattress upgrades to natural supplements, finding the right sleep aids can transform your life, reduce pain, and increase your sleep quality.