What Is Nighttime Back Pain
The majority of people with back pain are able to adjust how they sleep to get relief from the pain they experience during the day. But with nighttime back pain â also called nocturnal back pain â the hurting doesnât stop when a person lies down, no matter what adjustments they make. For some, the pain actually gets worse. And for others, the pain doesnât even start until they lie down.
A person can actually go through a day virtually pain-free. But then at night, they might find it nearly impossible to get a full nightâs sleep.
Try Easy Mobility Routines Before You Go To Bed And When You Wake Up
Today, theres a lack of separation between work and home for many due to COVID-19, so its easy for people to go right from the computer to bed. This is why its important to build in behaviors and habits, like a gentle mobility routine, into an intentional nighttime wind-down routine, says Dr. Grimes. The motion is lotion concept means youre bringing nutrition and blood flow to the tissues in your spine when you move. Here are simple stretches and exercises that you can do before bed to loosen up your back.
When you wake up in the morning, if youre lying on your back, squeeze your abdomen down into the bed to engage those core muscles. This is called abdominal bracing, says Dr. Smith. Or bring your knees to your chest to loosen up your hips a little bit. If you can tolerate it, try some supine knee twists, where you lie on your back and turn your knees to one side. Like the Tin Man with no oil, the spine and other joints can feel stiff and creaky after a period of immobility when you get up, so just giving yourself a little bit of extra time in the morning can also help. Often symptoms will improve once you get moving.
Can Your Mattress Cause Lower Back Pain
Because it is a principal means of supporting the body during sleep, a mattress can play an important role in preventing or reducing lower back pain.
Proper spinal alignment demands a mattress that is in good condition and doesnt sag excessively. Research supports using a medium-firm mattress to combat lower back pain, although the most appropriate firmness can vary based on a persons weight, body shape, sleeping position, and individual comfort preferences.
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Tip #: Relax With A Warm Bath/meditation Prior To Sleeping
There is a lot of research showing that psychological health can contribute to low back pain. Therefore taking a warm bath, or meditating/doing breath work prior to sleep, can be beneficial. It will help slow down your nervous system and help you mentally prepare for sleeping.
Going Beyond:
You also want to do corrective exercises to improve your posture, strength and mobility. The 2 most common posture imbalances you want to address are:
Tips To Sleep Better With Low Back Pain
Not getting enough sleep, or getting poor quality sleep, generally makes you more sensitive to body pain. Quality sleep helps reduce lower back pain, and having a good mattress, adopting stretches, as well as knowing which sleeping positions to be in can help you cope with lower back pain. Bear in mind that these tips might be more temporary fixes that will help you manage your lower back pain before you eliminate the true root cause.
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Physiotherapy & Other Considerations For Lower Back Pain
Limiting pain and avoiding additional musculoskeletal challenges is reason enough to pay attention to how you sleep. However, getting more quality sleep each night can also help you avoid the additional physical and mental health impacts that go with chronic sleep deprivation. Of course, a healthy diet can also help enhance your quality of sleep. Avoid having coffee or other caffeinated drinks before bedtime as it can disrupt sleep and only stick to foods that can help you sleep.
If you still experience lower back pain, despite modifying your sleeping position, relieving lower back pain through physiotherapy and exercise may help. Physiotherapy is an effective nonsurgical treatment option that includes exercises, massage, core strengthening, ultrasound, manual therapy, and more to alleviate back pain.
If you are struggling with lower back pain, contact us today and let us show you why, at Physiomed, Healthier Starts Here.
Choose Sleep Positions That Support Pain Relief
How you sleep plays an important role in managing back pain, as certain positions place more strain on the back than others. Generally, back sleeping and supported side sleeping are regarded as most ergonomic, while stomach sleeping tends to be most associated with pain. Whichever position you prefer, here are tips for staying comfortable.
Side Sleepers
Side sleeping is the most common position, especially among women. While it can place some strain on the body, ensuring your hips and shoulders are supported can make it comfortable.
Ideally, side sleepers should bend both knees in slightly and place a small pillow between their legs to prevent hips from twisting and placing stress on the back. If your legs are too straight, this can exaggerate the curve of your lower back, but if your legs are drawn in too tightly, your back may round and both can cause pain. Getting the best mattress for side sleepers is also important to consider for comfort and support.
Your neck pillow should be the right height to keep your neck and spine straight and even, generally higher than pillows needed for back sleepers. Your chin shouldnt be drawn in to your chest or leaned too far back. Think natural standing position.
Conditions that may see more relief from proper side sleeping include osteoarthritis, spinal stenosis and foraminal herniated disc, as the position can reduce pressure on spinal joints.
Back Sleepers
Stomach Sleepers
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Sleep On Your Side With A Knee Pillow
Chances are you’ve slept on your side many times. Unfortunately, this sleeping position can take your spine out of its proper position and strain your back. The good news is there’s an easy fix. All you have to do is put a pillow between your knees so you can raise your upper leg and restore your natural alignment.
When Should You See A Doctor For Lower Back Pain
Back pain is common and often goes away on its own or by making lifestyle and sleeping changes. According to the American Academy of Family Physicians17, though, you should talk to your doctor if:
- The pain began with an injury
- The pain is debilitating
- The pain goes down your leg below your knee
- Your leg, foot, groin, or rectum feel numb
- You have fever, chills, nausea, vomiting, stomach pain, or weakness
- You have trouble going to the bathroom
- Your pain gets worse or doesnt improve after 2-3 weeks
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Takeaway: Prioritize Your Comfort And Sleep
Often sleep deprivation is a sign that pain may get worse. And since sleep debt takes a long time to recover from, youll want to start making tweaks to your sleep hygiene and bedtime routine ASAP. Whether thats trying new sleep positions or engaging in nighttime self care, your efforts should focus on maximizing comfort and relaxation before sleep. This could also mean giving your bedroom a small makeover that noise and light are blocked from waking you up at night.
Its the small steps that help you feel more fully restored overnight.
How To Sleep With Lower Back Pain
Jenny Iyo, Physical Therapist
Fact Checked
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We regularly assess how the content in this article aligns with current scientific literature and expert recommendations in order to provide the most up-to-date research.
Our medical review team has recently evaluated this page to ensure accuracy. We will continue to monitor and revise this article as new literature is published on how back pain impacts sleep.
The lower back features an interwoven series of structures. It includes the five vertebrae of the lumbar spine, each of which is bolstered by shock-absorbing discs and held in place by ligaments. Surrounding muscles offer support and are connected to the spine by tendons. Nerves run through the spinal column to deliver signals throughout the body.
The lower back supports most of the bodys weight and is integral to all kinds of movements. Whether standing, sitting, walking, or lying down, the lower back plays a role in mobility and comfort.
Given the complexity of the lower back and how much we depend on it, it comes as no surprise that it is a leading hotspot for pain. Eight out of 10 people have back pain at some point during their life, and lower back pain is one of the top reasons why people see a doctor.
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Best Sleeping Position For Lower Back Pain According To The Experts
The best sleeping position to reduce pain and avoid injury is on your side, according to research. If you sleep on your back or stomach the risk of developing back pain increases by 23 percent. Side sleeping positions can be made more comfortable with a thin pillow between the knees.
People who suffer from acute or chronic lower back pain may find that sleeping propped up slightly with pillows brings relief.
Both sleeping positions are considered neutral. Other positionsincluding lying flat on ones back, lying flat on ones front , and having legs elevated have been studied, but found to worsen symptoms of lower back pain.
How To Sleep Better With Lower Back Pain
Getting quality sleep is an important part of recovering from lower back pain, but sleeping well may seem like a tall task when your back hurts. While theres no guaranteed way to get better sleep, certain practical tips can help:
- Find a supportive sleeping position. Ideally, you can sleep on your side, but regardless of the position, make sure your spine is well-aligned. If needed, use extra pillows for body support.
- Be careful with alcohol and caffeine. Though alcohol may help you doze off, it can throw off the quality of your sleep. As a stimulant, caffeine can make it harder to fall asleep and stay asleep.
- Try relaxation methods. Finding techniques to wind down can put you in the right state of mind for sleep with less focus on pain.
- Reduce potential sleep disruptions. If you inadvertently wake up at night, pain may make it harder to get back to sleep. For that reason, try to eliminate excess noise and light from your bedroom or block them out with a sleep mask or earplugs. Set your bedroom to a temperature that will be comfortable throughout the night.
Focusing on sleep hygiene can improve your sleep habits so that you can sleep better both during and after episodes of lower back pain.
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Small Changes To Your Sleep Position Can Have A Big Impact
If youre sleeping on your back and thats not working out, try sleeping on your side, says Dr. Smith. You could even place a pillow next to your back so if you move from your side to your back in the middle of the night, youd have a gentle reminder to stay on your side, adds Dr. Grimes. If youre a stomach sleeper and you have neck pain, try using a skinnier pillow so your neck is not turned back as much, or if youre using two pillows, use only one.
Props like a pillow or rolled-up towel can also be helpful, says Dr. Grimes. If you sleep on your back, you might get an arch in your back in that position. If thats causing pain, place a pillow or two underneath the knees, which helps with low back pressure, and/or place a little towel roll underneath the arch of the low back to support that gap.
Similarly, stomach sleepers can put a small pillow under their stomach to help create a neutral spine. These fixes mean a person can still sleep in their preferred position, but theyre not putting as much stress on the tissues in their spine throughout the night.
What Can I Do
Do you deal with lower back pain? Youre not alone.
The Global Burden of Disease study named lower back pain the leading cause of disability across the globe.
Whats even more interesting is that most back pain isnt caused by serious medical conditions, like cancer or arthritis. Instead, its often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits.
Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better nights rest.
If lying flat on your back feels uncomfortable, try shifting over to your side:
Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Doing so many cause issues like muscle imbalance and even scoliosis.
How does this position help? Sleeping on your side alone wont make you feel better. Its using the pillow between your knees thats the trick. The pillow will keep your hips, pelvis, and spine in better alignment.
If you have a herniated disc, you may want to try sleeping on your side curled in a fetal position:
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How Do Sleeping Positions Affect Lower Back Pain
Another link between sleep and lower back pain is tied to how sleeping position affects spinal alignment. Although posture is typically associated with sitting and standing, its also critical when lying down.
A sleeping position that involves twisting, contorting, or otherwise putting pressure on the lumbar spine can cause pain and stiffness. This pain is often worse in the morning but may persist throughout the day.
On The Back With Knee Support
Lying on the back evenly distributes the bodys weight, helping to minimize pressure and ensure a good alignment of the head, neck, and spine.
Placing a small pillow under the knees may provide additional support and help maintain the natural curve of the spine.
To get comfortable in this position:
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How Sleeping Positions Affect Lower Back Pain
The effect of sleeping position on spinal alignment is another link between sleep and lower back pain. Posture is usually associated with standing and sitting, but its equally important when a person is lying down. When you assume a sleeping position in which you twist or contort puts pressure on your lumbar spine, which results not just in back pain and stiffness, but also shoulder pain and neck pain as well. You will feel the obvious effect when you wake up the next day, but it can stay throughout the day.
The best sleeping position for lower back pain is on your side, with your knees partially bent. This sleep position of the knees helps balance your body and lessen the pressure on your lumbar spine. You can make this position even better by putting a small pillow between your knees, which encourages proper alignment and sleep posture, making sleep even more comfortable.
But those who have gotten used to sleep on their back and stomach may have a hard time changing their default slumber position. You need to try different things to see what works for you best. Still, if youre one of these people, there are things you can do to reduce the strain and chronic pain on your lower back.
An adjustable bed can work for some people with back pain, as this makes it easier to raise the upper or lower part of the mattress, which will help decrease the tension in their lower backs.
On The Side With A Pillow Between The Knees
Lying on the side can be comfortable, but it can pull the spine out of alignment, straining the lower back.
It can be easy to correct this issue by placing a firm pillow between the knees. This raises the upper leg, restoring the natural alignment of the hips, pelvis, and spine.
To get comfortable in this position:
Anyone who usually moves from their side to their front may also want to try hugging a large pillow against their chest and stomach to help keep their back aligned.
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How To Sleep On Your Side With A Cpap
You already know that sleeping on your side reduces snoring. But if you have obstructive sleep apnea and a CPAP, it can get tricky.
First, keep in mind the basic way to sleep on your side. Then, find the right pillow and CPAP machine. There are those that are designed specifically for side sleeping.
A CPAP pillow for side sleeping is typically contoured. This is so it supports your shoulders and neck. And also give your mask and hose enough room to operate efficiently.
Now for your CPAP mask and hose. Whether you have a special pillow or not, Sleep Foundation recommends a nasal pillow mask because the low profile is usually higher than the pillow. And the seal stays on even if your face is turned towards your pillow.
