Stomach Sleeping With Hip Support
Stomach sleeping is hard on the back and not recommended for people who suffer from lower back pain. However, if you struggle to sleep on your back or side, start by placing a pillow under your hips. The extra cushion prevents your back from curving unnaturally and reduces the pressure on your lumbar spine. Also, use a thin pillow under your head or no pillow at all so your head doesnt curve backward and result in further pain.
Low Neck And Back Pain Triggered By Back Damage Along With Injury
Repetitive heavy hauling or an abrupt uncomfortable movement can worry back muscular tissue mass as well as back tendons. If you remain in inadequate physical problem, continual stress on your back can set off uneasy muscle spasms.
Disks work as extra paddings between the bones in your spinal column. The soft product inside a disk can bulge or rupture and also proceed a nerve.
You can have a sticking out or burst disk without back soreness. Disk disease is generally found incidentally when you have spinal column X-rays for a few other reasons.
Osteoarthritis can influence the lower back. Oftentimes, joint inflammation in the back can trigger a restricting of the location around the spinal cord, an issue called spine constriction.
Your spines vertebrae can develop unpleasant fractures if your bones wind up being permeable and additionally weak.
What About Nocturnal Intervertebral Disc Swelling
This is one of the classic theories about why people seem to be more vulnerable to back pain in the morning.
Between every pair of vertebrae is a bit of padding, the infamous disc. They probably swell up a wee bit overnight. There are two studies that suggest this2930 . A 2016 paper speculates that disc swelling is why astronauts probably suffer from more disc herniations than they should.31 Weightlessness is undoubtedly like resting your spine, but its another long-term effect, so Im not sure how relevant the astronaut angle is its just a fun angle on the topic.
I saved this idea for last because its too speculative to be really satisfying.
Discs may swell, but that doesnt mean swelling discs hurt. Mild swelling is hardly a concern in itself, and most people dont wake up in pain, so its unlikely that swelling alone is a problem. Swollen discs may hurt more in the morning if theres already something wrong with them, such as annular tears,32 but such discs might well be uncomfortable regardless. Mildly herniated discs might swell and effectively be more herniated in the morning but many herniations are painless, so thats hardly a smoking gun.
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Tips To Sleep Right To Avoid Back Pain
If you thought good posture was limited to holding yourself upright while standing or finding the correct way to sit at your desk at work, think again! Sleeping in an odd position can leave you with back pain that hampers your daily life. Luckily for you, if you havent faced a problem yet, you are likely doing okay with your sleep posture. But if you do have the makings of a spine problem or backache every now and again, it wont hurt to check what position is best for your back when you catch some shut-eye.
Sleep is meant to help relax you. Not finding the right position or environment to sleep in can really mess with your spine and neck, leaving you in terrible pain. If youd rather not join the 31 million Americans who complain of lower back pain, it may be time to pay attention to how you are sleeping. The majority of the back problems people face have mechanical origins and arent linked to illnesses like inflammatory arthritis. Considering you could spend as much as a third of your day sleeping, theres potential for doing more to care for your spine when you lie down.1
Are There Psychological Factors That Drive Morning Pain
The book Back Sense proposes that morning back pain is caused by stressful night-time mental patterns manifesting as back pain. I do not generally dismiss the role of psychology in back pain. Its actually a major theme in my writing about back pain. See The Mind Game in Low Back Pain. But I do think that author is indulging in a simplistic mind-body connection theory. Ive written crankily about this kind of logic elsewhere .
Its a bit of a reach to say that you have such a problematic, pain-causing mental state like clockwork every morning between 6am and 7am exclusively. Applying How to Simplify Chronic Pain Puzzles to the problem, it is much more likely that there is simply a time limit on how long you can lie in bed without tissue crankiness.
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Upgrade Your Mattress And Pillows
If your mattress and pillows are old and sagging, theyre likely causing or worsening your lower back pain. We recommend memory foam, latex, or hybrid mattresses for lower back pain because they relieve pressure points and support your spine. Choose a mattress firmness suited for your sleeping position and size for optimal pain relief.
Firm mattresses work best for stomach sleepers and larger individuals because they dont sink very far. Back and combination sleepers typically prefer medium to medium-firm mattresses for their adequate blend of cushioning and support. If youre a side sleeper or lightweight, a medium to medium-soft mattress cradles your wider body parts without causing you to sink or develop pressure points.
If youre not in the market for a new mattress, use a mattress topper. Toppers are available in both soft and firm comfort levels to suit any sleeping position. Search for at least a 2 to 4-inch topper made of latex or memory foam.
With any sleeping position, use a pillow to fill the space between your head and the mattress and keep your head in line with your spine. Too thin or thick of a pillow overextends your neck and leaves it stiff and sore. Opt for memory foam or latex pillows because they closely conform to your head and neck, relieve tension, and provide excellent support.
How Should You Sleep If You Have Lower Back Pain
If you’re facing lower back pain, you may find it difficult to get a good night’s rest. Believe it or not, the cause of your back pain may even be a poor sleeping position that places pressure on your back.
Fortunately, there are a number of sleeping positions that can do wonders for your sleep quality and improve or even completely get rid of your back pain. So without further ado, here are the best sleeping positions if you have lower back pain.
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The Ideal Sleep Position: On Your Back
The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If youre pregnant, however, you should avoid this position because it decreases blood circulation to the heart and baby.
More Than A Minor Inconvenience
Seeking relief, Americans spend over $50 billion each year just on lower back pain. Its the second most common reason people miss work, third most common reason for surgeries, and fifth most common cause of hospitalization, and its responsible for 20% of doctor visits as well. Two 2014 studies suggest back pain is the leading cause of disability worldwide.
Pain can also affect sleep. A2014 Korean studyVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceof people with chronic lower back pain found that 32% of respondents experienced sleep disturbances due to pain, with those experiencing more pain reporting a higher amount of disturbances. A previousAustralian studyVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourcelooking at both acute and chronic back pain found that 58% of people reported disturbed sleep due to pain.
The ongoing impact of back pain in America:
- Over $50 billion in treatment costs
- 15-20% have long-term back pain
- 3-4% temporarily disabled due to back pain
- 1% of workforce disabled permanently
- 2nd most common cause of missed work
- 3rd leading reason for surgery
- Among leading reason for hospital and doctor visits
The 2015 Sleep in America poll looked at the connections between sleep, stress and pain. Over 1000 adults were surveyed, and the results found:
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Sleeping On The Floor
28th May 2020
Sleeping on the floor might sound like a weird, new-age kind of idea. I mean, we have beds for a reason, right? Were so used to settling in for the night on our comfy mattresses, nestled in amongst the fluffy pillows.
But did you know that sleeping on the floor can help relieve back pain? Yep, there are advantages to it!
Doing it wrong can be an uncomfortable experience. It could be a memory you may want to bury in your memory foam and cushy covers. But if you get it right, it could be the best thing youve ever done. You may find yourself free of pain thats been with you for years.
Ready to try it? Well break down the pros and cons so you can make an informed decision.
Sleep On Your Side To Relieve Pain From A Pulled Back Muscle
One of the most common causes of lower back pain is a pulled back muscle, which occurs when a muscle in your lower back is strained or torn as a result of being over-stretched. Symptoms from a pulled back muscle typically resolve within a few days, but the intense pain can make it difficult to fall asleep at night. Worse yet, the longer you lie in the bed, the more deconditioned your body gets and the worse your symptoms may become.
No single sleeping position works for every person with a pulled back muscle, but a good place to start is to test sleeping on your side. When sleeping on your side, try the following:
- Avoid a tight curled-up fetal position , and instead sleep with your body slightly elongated.
- Slip a slim pillow between your knees to support the natural curvature of your spine.
See Mattresses and Sleep Positions for Each Back Pain Diagnosis
- Find a head pillow that holds your head midway between each shoulder. If your pillow is too thin or too thick it can bend your neck at an uncomfortable angle.
You may also benefit from wearing a disposable heat wrap to bed to help alleviate the pain from a pulled back muscle. These wraps deliver muscle-relaxing, low-level heat over the course of several hoursand so they may help you both fall asleep faster and stay asleep longer.
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Bonus Proper Way To Get Out Of Bed To Reduce Lower Back Pain
Now, whether you sleep on your side or sleep on you back, when youre getting out of bed, the proper way to get out of bed to reduce the stress or strain on your lower back is to roll to your side, drop your feet and legs off the table, and then sit yourself up sideways.
Thats the proper way to get out of bed. I hope this has been helpful.
Best Way To Sleep With Herniated Disc & Lower Back Pain: Bottom Line
14 years ago, I was diagnosed with herniated discs and degenerative discs disease: trust me, I know what severe back pain means.If you cant sleep at night because of the constant pain in your back, try this setup.
You dont need to buy expensive stuff: maybe you can achieve the same results with your regular mattress and some cheap garden beds mattresses to test it out.
Also, dont test it for the whole night the first time: just try lying in bed an hour or two, and feel if it makes a difference before you spend the entire night.
Finally: remember you will be modifying the so-called natural curve of the spine, so make sure you have the right pillow. Do not create a second problem while trying to fix the first one.
If it doesnt work, its just too bad: do not insist, do not try to fight the pain.
But if it does work, come back to this page, share it, and let us know..alignright
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Sleeping With Lower Back Pain
Lower back pain is a common condition, affecting up to 80% of individuals during their lifetime. Lower back pain can negatively affect your sleep leading to . This is of concern because poor sleep can result in a variety of physiological and psychological effects that can become severe over time and lead to serious health problems including depression, Type II diabetes, obesity, high blood pressure, and coronary artery disease. If youre suffering with lower back pain, chances are youre having difficulty sleeping and are looking for some tips to improve your sleep.
In this article, well outline some of thebest sleeping positions for lower back painand discuss some other tips to improve your sleep.
Body Reflex Hacking: The Best Way To Sleep For Lower Back Pain
The best way to sleep for lower back pain might now be as straight forward as you might think. When the body is designed to continue to move its important to understand how to move your body in a way throughout the night to keep it comfortable.
In this short live presentation we will go over 5 different strategies of the best ways to sleep for lower back pain.
If you have your favorite best position to sleep for lower back pain, please share those in the comments section below:
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Tips For Sleeping With Lower Back Pain
Living with pain can detract from all areas of your life spending time with your family, enjoying activities and especially sleeping. Of all chronic pain, the most common type people experience is lower back pain. In fact, up to 80 percent of the U.S. population will experience lower back pain at some point during their lives.
If youre able to exercise and get a full nights rest, most back pain will improve in a matter of weeks. But unfortunately, pain can make sleeping difficult or next to impossible. It then becomes a horrible catch-22. You need rest to recover from back pain, but your back pain makes it hard to sleep.
Dont let lower back pain rob you of the sleep you so desperately need. There are a few things you can do to improve your sleep. Here are some tips and tricks for sleeping with back pain that could help you lull off to dreamland, leaving your pain behind.
Tips To Keep Your Lower Back Strong And Healthy
One of the most common health-related issues in todays day and age is lower back pain. Lower back pain is common among all ages and it is due to various reasons like bad posture, the wrong exercise form, and poor lifestyle habits.
Lower back pain not only affects your health but also diminishes the quality of your life by preventing you from performing your daily activities and many more. So taking care of your lower back is very important for a healthy lifestyle.
There are many different measures you can take to alleviate the back pain from getting worse. You need to relieve the pressure, reduce strain and strengthen your back muscles. Along with this, if you want to stay away from the lower back completely, you need to develop a few habits and make lifestyle changes. Lets look into a few of them.
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The Best Ways To Sleep With Lower Back Pain
Your main goal is to keep your spine in a neutral position, which includes your back in relation to your hips and pelvis, Dr. Gitkin says. You can achieve this either on your back or your side with a pillow to assist in keeping your spine straight. The ideal positions are on your back with a pillow underneath your knees or on your side with a pillow in between your knees, Dr. Solomon explains. Youll also want to be sure to use a supportive pillow here are our picks for the best pillows for back sleepers and the best pillows for side sleepers.
1. On your side with a pillow between your legs
2. On your back with a pillow under your knees
Whats The Best Pillow For Lower Back Pain While Sleeping
The right type of pillow can help reduce lower back pain while you sleep. If you sleep on your side, use a firm pillow under your head. If you sleep on your back, use a thin pillow that has extra padding at the bottom. Try using a memory foam pillow or a water pillow. A water pillow can be made firm or soft based on what feels most comfortable to you. If you sleep on your stomach, use a very thin pillow or no pillow at all.
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What Causes Lower Back Pain
There are a number of reasons for lower back pain. The majority of reasons are not serious, often caused by our lifestyle habits. Some of the most common causes of lower back pain include:
- Pulled or torn muscles or ligaments
- Poor back posture
- Damage to the intervertebral discs
- Nerve compression
- Medical conditions, like scoliosis
Most lower back pain will resolve in about six weeks without you having to seek medical help. However, 10 to 12 percent of people seek medical attention for their lower back pain if it doesnt resolve naturally.