Is There Such A Thing As Poor Posture When Sleeping
Yes, but I believe its rare for it to be bad enough to matter much. As discussed already, most awkward postures during sleep involve relatively minor postural stresses being a little twisted this-a-way or that-a-way that we tolerate for too long because were unconscious. Such postural stresses arent a bad habit in any meaningful sense. But it is also possible to be so habitually careless with sleeping position that it does constitute poor posture. If you know that a particular sleeping position is uncomfortable for you, but you keep sleeping like that, thats a poor sleeping posture.
Or is it a bad habit if you cant stop it? If its something you do habitually but unconsciously? This is a philosophical puzzle for the reader to work out.
Habitual sleeping position is clearly a factor in some back pain. Just about the only study ever done on this topic showed a small improvement in a few back pain patients who were instructed regarding the recommended way to sleep which basically meant a more neutral position. The benefit was real but small. I think conscious sleep positioning is only a minor factor in low back pain, and tough to fix. Usually we dont even suspect a problem with our sleep posture until its too late! For most people, trying to work on sleeping position probably does not offer particularly good bang for buck.
Warning Signs Your Mattress Is Causing Back Pain
Sleeping on the wrong mattress can actually cause or worsen back pain. Read on to know how your mattress impacts your back health.
Can a mattress cause back pain? Yes, a wrong one can. Our mattress plays a big role in enhancing our sleep quality and controlling the way we feel every morning after waking up. Continuously sleeping on the wrong mattress can cause the spine to lose its natural alignment and strain the muscles resulting in back pain. On the other hand, a supportive mattress can help your spine maintain a neutral position and prevent back soreness. People who fail to understand the delicate science behind choosing the right sleep surface as per their sleeping habits are more likely to develop not just chronic back pain but neck stiffness and shoulder aches.
Lower back pain is not only the leading cause of disability worldwide but in India alone, nearly 60% of Indians suffer from lower back pain at some point in their lives. The exact cause of back pain is tricky to diagnose in cases there hasnt been a recent sudden stress or strain due to a pulled muscle or tendon. So how to tell if your bed is causing back pain? How to be sure that your mattress is the main culprit behind your back problems?
Understanding Your Sleep Position
We tend to fall asleep in roughly the same position every night, and every sleep position has a different impact on your body. However, certain positions may account for some of your pain.
People who sleep on their stomach are more likely to experience back pain because this position pulls the spine out of alignment. Also, the twisting and contorting that stomach sleepers do to get comfortable can put extra pressure on the neck and lower back, which can even cause poorer circulation.
If you sleep on your stomach, try to train yourself to sleep on your side, usually by propping your trunk up with a pillow.
Don’t Miss: How To Use Ice And Heat For Back Pain
But My Back Hurts After Sleeping And I Need Relief Right Now
Spending money on new bedding or changing the way you sleep arent quick or easy solutions. Heres a few things you can do for immediate pain reduction:
- Stretch your back muscles. Hamstrings, quads and hip flexors can shorten while sleeping. The simplest remedy for immediate back pain relief is good old-fashioned stretching. This WebMD video demonstrates five simple back pain stretches.
- Take a long hot bath. The warm water will help increase circulation and is often effective in providing relief to stiff muscles.
- No time for a bath? Use a warm compress instead. A warm damp towel can work as well or better than a hot bath. Beware, heat can make inflammation worse, so if your symptoms deteriorate, remove that heat immediately!
- Ice in short increments. It can work well for some, but cooling can aggravate some more serious issues, so if the pain worsens, remove the ice immediately.
- Have a partner massage the affected area. Who doesnt appreciate a good massage? Back pain or not, it generally makes life in the moment a little better.
- Pop a few of what modern medication has to offer. Aspirin, acetaminophen, or ibuprofen can help a lot if the pain isnt too ridiculous. It should go without saying, but please follow the directions on the packaging.
What To Look For In A Pillow
Your pillow should cradle your head and neck and help to support the upper portion of your spine.
If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position.
Whatever you do, dont place your pillow under your shoulders.
For back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck.
Memory foam is a good material that molds specifically to your own neck.
A water pillow is another option that gives firm, all-over support.
For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. In fact, you may try sleeping on your side while holding a body pillow. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body.
For side sleepers: You may want to look for a firm pillow. Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder. And dont forget to place a firm pillow between your knees. You may even substitute a rolled towel.
While youre at it, remember to change your pillow every 18 months or so. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites.
You May Like: Can Bladder Problems Cause Back Pain
Increased Pressure On Your Body
If you sleep on your side and you wake up feeling pain in your shoulders or hips, it might be because your mattress is too firm and putting too much pressure on your body. Side sleepers are usually advised to use a slightly softer mattress, especially one that contours and supports the bodys curves like a memory foam bed, to take the pressure off of the shoulders and hips. You can also try putting a pillow in between your knees while you sleep on your side or underneath your knees if you sleep on your back in order to relieve some pressure.
However, if your mattress is just too firm, youll ultimately need to get a new one or a mattress topper that helps alleviate some of the pressure on your joints and back.
Can Sleeping Help With Back Pain
Luckily, there are a few simple fixes for back pain caused by sleep, with only a few minor adjustments to your usual sleeping position. More often than not, people with chronic back pain find that a modified back position is the best for pain-free sleep. Thats because you can easily support your spine and neck and put even amounts …
Recommended Reading: What Causes Burning Pain In Lower Back
Can Your Sleeping Position Cause Back Pain
One’s preferred sleeping position can contribute to their back pain,” says Thomas Tozer, chiropractor at Imperium Chiropractic in Wisconsin. Sleeping on your stomach, in particular, is bad for your back, he says, because it’s hard to maintain neutral spinal alignment while in this position.
Additionally, sleeping in the same position in the same spot night after night can lead to back pain. “If someone only sleeps in one position in the same spot in a mattress, and the mattress breaks down over time, then the proper support may be lost,” explains Tozer.
Beyond sleep position and a poor mattress, Tozer cites several other sources of chronic back pain, such as sprains and strains, subluxations in the spine , scoliosis, arthritis, and degenerative disc disease. These are all things that can benefit from a visit to your physician.
Whether your back pain is caused by your sleep position or something else, it can lead to major issues with being able to get a good night’s sleep. Back pain can be a serious problem,” says Tozer. “Sleeping is a critical time for the body to be able to heal and recover from the stresses of the day. The discomfort of back pain can make sleeping difficult, and not having a proper mattress can hinder the process of healing.”
Can The Wrong Mattress Cause Shoulder Pain
Can the wrong mattress cause shoulder pain? The answer is a resounding “yes.” Especially if you’re a side sleeper you need a mattress that relieves pressure on your sleeping-side shoulder.
The wrong type of mattress may be too firm and not provide your body with the needed pressure relief it craves. Or, if your mattress is past its prime, that can cause shoulder pain as well. The lack of support from an aging mattress can exacerbate your pain issues.
Let’s learn more about the best mattresses for neck and shoulder pain.
Read Also: What Is Best For Lower Back Pain Relief
Some Of The Most Common Issues That Contribute To Morning Back Pain Include:
This list outlines some of the most common reasons why you might be experiencing back pain in the morning.
Whether You Have Back Neck Or Pregnancy Pain Your Sleep Posture Makes A Big Difference In How You Feel Each Morning
Good posture is a key to a healthy spine, but posture isnt just about sitting or standing straight. Your sleep posture also has a major impact on your back and neck. While some positions help you feel refreshed come morning, others can leave you stiff, sore, and in pain.
When it comes to finding the best sleeping pose for your back and neck, think neutral. Positions that put your spine in a neutral, or straight, alignment put the least amount of stress on your back and neck. Learn which positions put your spine in a neutral state and those that should be avoided below.While some positions help you feel refreshed come morning, others can leave you stiff, sore, and in pain. Photo Source: LifetimeStock.
Don’t Miss: How To Relieve Lower Back Joint Pain
Why Does My Back Hurt After Sleeping
Some potential causes of your back pain after sleeping, according to Dr. Drake, could be bone-related or muscle-related . “When you look at back pain, there are different layers, with the outer layer being the fascia, which is a covering over the muscle with a lot of nerves in it. The next layer is the muscle, and …
Can Mattress Cause Back Pain
Millions of people suffer from back pain every year. Many people experience back pain at some point in their lives, and it is not always easy to determine the source.
Back pain can be caused by a variety of things, but the most common culprit is often the mattress on which someone is sleeping.
In many cases, this pain can be traced back to the mattress on which they are sleeping. Also, Check out the Best Mattress for Spondylolisthesis.
Donât Miss: What Type Of Doctor Deals With Back Pain
Also Check: What Are The Symptoms Of Severe Lower Back Pain
How To Sleep With A Pillow
Alternatively, you could sleep with a pillow underneath or between your legs so that your lower back gets some extra support. If you really cant get to sleep without being on your belly, place a pillow beneath your stomach to relieve some of the pressure. 2. Your pillow. Some pillows dont adequately support the neck.
Shower Or Soak With Bath Salts
Water may do wonders for your neck pain from sleeping wrong. When taking a shower, run lukewarm or hot water over your neck and head for about five minutes. Remember to keep your neck straight during the shower.
Alternatively, you can also soak in a warm bath with Epsom salt. This can improve circulation and relieve tension in your neck muscles.
Recommended Reading: How To Help Relieve Lower Back Pain
Sleep Tips For Back Pain Relief
Your mattress isnt the only factor in relieving back pain while you sleep. How you sleep matters, too. Your sleeping position, sleep quality, and more can make a difference in back pain when you wake up. Consider these tips for improving the way you sleep:
Call any of our offices located in , , or today to find out if chiropractic adjustments can help you wake up pain-free!
OUR LOCATIONS:
Can Sleeping In An Improper Posture Cause Lumbar Pain
A study published in BMJ Open in 2019 suggests that sleeping in an improper posture all night can increase your risk of cervical and lumbar pain. In 25-60 percent of cases, cervical and lumbar pain due to improper sleep postures can turn into chronic pain which, in turn, can lead to musculoskeletal disability. The study suggests that this is true for all age groups and recommends that sleeping in the correct posture should be practised by all.
Read Also: What Can I Do For Lower Back Pain
Do You Have Neck Or Back Pain Your Sleep Style May Be Contributing
If youve ever woken up with a tingling arm or achy neck, youve experienced the negative effects of sleeping in the wrong position.
The key is alignment: When you sleep with your spine in a neutral position, it reduces the strain on your back and neck. It also helps to sleep on a firm surface.
So which sleep positions should you embrace and which should you avoid? Heres a rundown, from best to worst.
You Cant Get Comfortable
If youre unable to get comfortable throughout the night, your bed might be at fault. For example, if youve tried sleeping on your back and that doesnt feel right, it might be a sign your mattress isnt supportive enough and is causing your hips and back to curve downward. Additionally, if the bed is too soft, you may feel stuck in the mattress rather than on top of it, which can be uncomfortable for some and could lead to poor spine alignment.
Also Check: What May Cause Lower Back Pain
How The Wrong Mattress Affects Your Back
Most people who experience back pain and stiffness should look to their mattress or more specifically their mattresss firmness level.
If your back pain comes when you first wake up, but you can stretch to get rid of it within 1530 minutes, then thats a major sign that your mattress is doing more harm than good. Also, if you find yourself waking up more frequently, or tossing and turning while trying to fall asleep, then that should also be an indicator.
Its important to note that even if youre not prone to back pain, you should replace your mattress every eight years.
Sleeping Position & Neck Pain
Many of our patients experience neck pain right when they wake up. Optimizing your sleep position, pillow setup and mattress should all be considered if this is something you struggle with.
As with so many things related to pain, an ounce of prevention may be worth a pound of cure. Yes, the causes of neck pain are vast and may not be under your control. On the other hand, there are things you can do to try to minimize your risk. A very common cause of neck pain is forward head posture.
And yes Sleeping positions are a great place to start.
In this article we will discuss some of the best and worst sleeping positions for neck pain.
Also Check: How To Sleep To Relieve Lower Back Pain
