Research Group. “Emerging evidence
suggests that disrupted sleep may
upset body processes, including pain
sensitivity and inflammation in the
brain and spinal cord.”
A recent University of Sydney re-
view of 24 studies involving more than
1,550 women and men took a closer
look at how much sleep can help back
pain. It found that people who tried
CBT or took melatonin or eszopiclone
(brand name Lunesta) had a 35 per-
cent improvement in sleep and a
14 percent improvement in pain.
Just adjusting your sleep position
could help. In a 2016 Portuguese
study of 20 women in their 60s with
lower-back pain, those who slept on
their sides with a pillow between their
legs or on their backs with a wedge
pillow under their knees reported
significantly less back pain after four
weeks than a control group that didn’t
change their nighttime positioning.
In other research, exercises that
strengthen core muscles in the torso
reduced back pain, improved sleep,
and helped relieve depression and
anxiety.Add Low-Tech Soothers
Recent research has confirmed that
massage and heat not only feel good
but also can deliver lasting relief for
chronic lower-back pain. In a study
published in the journal Pain Medi-
cine, participants got ten massages
over the course of 12 weeks. Half
reported clinically meaningful pain
improvement during that time, re-
gardless of the type of massages they
enjoyed, and most continued to feel
better at 24 weeks.
Similarly, by boosting blood flow
to the area, heat wraps, patches, and
creams help ease back pain caused
by muscle aches, according to a 2016
analysis in the Journal of Chiroprac-
tic Medicine. In addition, studies
have shown that massage and heat
help people get and stay more active,
which also eases pain.
Over-the-counter transcutaneous
electrical nerve stimulation (TENS)
devices use a low-voltage electrical
current to increase blood flow. In a
2019 Harvard University study, back-
pain sufferers who used a TENS device
experienced significant drops in pain
and improved quality of life. RDrd.com 75Health & Medicine