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How To Alleviate Lower Back Pain While Sleeping

Sleeping On The Side In A Fetal Position

How to relieve lower back pain while sleeping from sitting too much

This position is ideal for people with a herniated disc. It entails laying on your back then rolling over gently to the side. Once you are in this position, tuck the knees towards the chest. Slowly curl your torso towards the knees as well. You should switch sides to prevent causing muscle imbalances. This position increases the space between the vertebrae, thus relieving pain. A herniated disc is pushed out of the normal position, thus causing pain.

When To Call A Doctor

Consult your doctor if you have back pain thats intense, worrisome, or that doesnt go away with self-care measures. Its also important to call your doctor if your lower back pain is making it hard for you to go about your daily activities.

Most cases of lower back pain on the right side are not medical emergencies. However, dont hesitate to get immediate medical help if you experience back pain thats accompanied by any of the following symptoms:

  • loss of bladder or bowel function
  • sudden, severe pain
  • weakness or loss of sensation in your lower body
  • pain accompanied by fever, clammy skin, a rapid heart rate, nausea, vomiting, or any other concerning symptoms

The appropriate treatment for lower back pain emergencies depends on the cause. If the source of the pain isnt obvious, you may need one or more of the following screenings to determine the right course of action:

  • an MRI to check your spinal cord, nerve roots, and other soft tissue
  • an X-ray to look at your spine and other joints for signs of fracture or other concerns
  • blood tests to check for markers of inflammation

If nerve or muscle problems are the cause of lower back on the right, epidural injections of corticosteroids may be necessary if the pain and loss of mobility and function are severe.

If appendicitis is diagnosed and it cant be managed by antibiotics, then emergency surgery to remove the appendix may be necessary.

  • nerve compression in your spine
  • disc degeneration
  • an abdominal aortic aneurysm
  • appendicitis

Who Gets Back Pain

Back pain can affect pretty much anyone at anytime. However, a few traits are linked withhigher risk.Verified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceOlder adults and women are more likely to experience back pain. People who are overweight or obese, and people with a sedentary lifestyle and poor fitness levels have higher rates of back pain.

Physically strenuous work that involves a lot of lifting, pushing or pulling creates greater risk of injury or strain. Other occupational risks include extending sitting with poor posture, and even mentally stressful work.

Factors that increase risk of back pain:

  • Age: most common between 35 and 55
  • Gender: more common in women
  • Being overweight
  • Anxiety and depression
  • Pregnancy

Smoking is another potential risk that might not be so obvious. Data suggests smokers are more prone to back pain for a couple reasons nutrients may not be able to reach the back where theyre needed, coughing can cause strain, and smokers are slower to heal from injury.

Other factors also increase the odds of back pain, such as pregnancy, strenuous exercise, anxiety and depression, and certain hereditary conditions.

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Does Laying On The Hard Floor Help Lower Back Pain

Some people find laying on the floor supports their back and keeps their spine neutral, but this doesnt work for everyone. The floor is too solid for side sleepers, but it might be okay for some back and stomach sleepers. If youre planning on sleeping on the floor, still use pillows so your head and neck are supported.

Sleep On Your Side In The Fetal Position

Sleeping Positions That Help Relieve Back Pain

How to relieve lower back pain while sleeping on your side? One way to do it is sleeping in the fetal position. Instead of sleeping straight, curl up your knees and tuck them into your chest to open up your spinal joints and prevent them from curving backward.

The fetal sleeping position is useful for patients with a bulging or herniated disc. So, if you want to maintain the health of discs and tissues in your spine, back pain doctor Plano TX recommends sleeping in the fetal position. Curling up creates more space between your vertebrae and decreases pressure and tension on your discs.

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Minimally Invasive Spine Surgery At Mint

Minimally invasive surgery is an innovative technique used to treat a wide range of spinal conditions. If you have practiced home remedies, including the above sleeping positions and have not relieved pain, the best option is to undergo surgery.

Although you can take medications, perform physical therapy exercises, and have steroidal injections, minimally invasive spine surgery is a long-term and effective solution.

Research shows that minimally invasive spine surgery has over 90% of success rate over open, traditional surgery. It involves making a small incision in the back or abdomen to reach the lumbar spine. The surgeon then removes the damaged disc and fills the space with bone graft material, which fuses the two vertebrae into a single bone.

Keep in mind that this particular type of surgery is known as the Lumbar Interbody Fusion. The Minimally Invasive Neurosurgery of Texas has qualified surgeons that offer the best severe back pain solutions Plano TX. MINT has a state-of-the-art facility equipped with the latest tools and equipment to carry out spinal surgeries.

How to relieve lower back pain while sleeping? It is important to sleep in the positions mentioned above to get some relief. If the pain persists, you can contact MINT to have an appointment with our licensed surgeon.

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Where Does It Come From

Back pain, of course, originates in the back. There are a wide variety of potential causes from temporary muscle strain to spinal abnormalities. Medical News Today explains causes of back pain can stem from different types of strain, structural problems, internal infections and cancer, as well as sleep and mattress issues. The more common causes of back pain are:

  • Strain: Strained muscles or ligaments due to improper or too heavy lifting, awkward movements
  • Skeletal problems: Ruptured or bulging discs, sciatica, scoliosis, arthritis, osteoporosis
  • Infections: of the spine, pelvis, or nerves
  • Sleep disorders: people with sleep disorders are more likely to have back pain
  • Bad mattress: poor support can cause or worsen pain
  • Lifestyle: poor posture, standing, hunching and bending for long periods and extended driving

Strain

Strain is the most common reason for back pain, affecting muscles and ligaments. Improperly lifting or pulling things and lifting or carrying heavy objects are common ways muscles become strained. Sudden movements, such as getting out of bed or cars awkwardly or falling, can trigger pain. Bending, standing, hunching over a desk or driving for extended periods of time also causes muscle tension and strain.

Structural Problems

Other Causes

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What Causes Different Types Of Lower Back Pain

Mechanical, referred, or radicular pain is caused by different factors. Usually, lower back pain makes sleeping uncomfortable or, in severe cases, impossible. Therefore, it is necessary to know the possible causes of these types of lower back pain.

Strains

Excess or strenuous activity can cause the muscles and ligaments in your lower back to stretch or tear. If you have a strain, you will likely feel muscle spasms, pain, and stiffness in the lower back. Usually, rest and physical therapy resolve the pain.

Disc Injury

The discs at the back of the human body are prone to injury, and the risk of injury increases with age. When the outside of the disc herniates or tears, there is compression of the nerve root. This causes a lot of pain.

Spinal Stenosis

This condition occurs when the spinal column becomes narrow, putting pressure on your spinal nerves or cord. This happens when the discs between the vertebrae degenerate and cause the compression of the nerve roots. Besides causing pain, this situation also causes cramping and numbness.

Abnormal Spine Curvatures

Conditions that cause the spine to have an abnormal curve usually come with a lot of back and lower back pain. Examples of these conditions are lordosis, kyphosis, and scoliosis. Some of these conditions are congenital. They usually cause a lot of pain and poor posture because the curvature puts pressure on the ligaments, muscles, and tendons.

Other Medical Conditions

The Ideal Sleep Position: On Your Back

Best Sleeping Positions for Lower Back Pain Recovery

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.

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Sleeping On The Back In A Reclined Style

If you are the type of person who enjoys dozing off in a recliner, this may work for you. However, you must note that sleeping in a chair is not recommended for people with back pain. Instead of using a recliner chair, you should consider buying an adjustable bed to get the same position. Sleeping on your back in a recliner can be done for people with isthmic spondylolisthesis. The reclined position creates a good angle between your trunk and thighs, thus reducing pressure on the spine.

Sleeping On The Side With A Pillow Between The Knees

If you notice that lying flat on the back intensifies your back pain, try side sleeping. In this position, you should ensure the right or left shoulder is in contact with your mattress. The rest of the side of the body should also touch the mattress. You should also place a pillow between the knees, and if you notice a gap between the mattress and your waist, you can place a small pillow at the waist for more support. It is essential to change sides when sleeping in this position to prevent muscle imbalance. This position is excellent for lower back pain because the pillow aligns the pelvis, spine, and hips, thus relieving pain.

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Best Sleeping Position For Lower Back Pain

Lower back pain can seriously affect your sleep quality. After all, if youre in pain constantly throughout the night, how can you get into a comfortable sleep position? There are pros and cons to each sleeping position, but the best sleeping position for lower back pain is on your back. It may sound counterintuitive, but its the best way to alleviate pressure on your back. Rather than lying flat, slightly elevate your neck and head with a soft pillow. To further adapt to the curve of your spine, place a small pillow or rolled towel underneath your knees.

Sleeping on your back allows your weight to be evenly distributed and minimizes pressure points. A firm mattress is also helpful in alleviating back pain. It better supports the spine versus a softer mattress that bends to the weight easily and doesnt provide as even of a surface. The goal is to keep the spine in a neutral position without shifting pressure onto the back.

Couples often have different sleep preferences, and creating the best environment for you will improve your overall quality of rest. The Eight Sleep Pod is particularly perfect for helping couples sleep differently together.

Get Out Of Bed Gently

How should i sleep with lower back pain

Theres an art to getting out of bed that can help you avoid aggravating back pain. And keeping that pain at bay in the morning could lead to better sleep come bedtime.

Kirsch says: Be very careful when you are changing position do not twist or turn. Move your body together and keep your core tight. Roll on to your side and swing your legs over the side of the bed to sit up slowly and reduce the strain on your back.

Still feeling stiff? Your nighttime stretch routine can work for lower back pain in the a.m., as well.

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On The Front With The Face Down

Sleeping on the front is generally unhealthy when a person turns their head to the side, twisting the spine and placing additional stress on the neck, shoulders, and back.

To avoid this, try lying face down. To do so comfortably:

  • Get into bed and carefully roll onto the stomach.
  • Place a slim pillow beneath the abdomen and hips.
  • Position a pillow or a rolled-up towel under the forehead to create enough breathing space between the mouth and mattress.
  • Improve Strength And Flexibility

    Regular exercise and physical activity are great ways to improve and encourage healthy sleep patterns, and can also help in reducing lower back pain. Specific exercises can target areas surrounding the lower back to help strengthen the muscles and tendons that support the area. Stronger muscles surrounding your spine allow your body to healthily support the spine and can also improve posture.

    Focus on strengthening the back muscles can help reduce discomfort when trying to maintain proper posture for long stretches of time. The more strength you have in both your back muscles and abdominal muscles, the more your body is able to maintain a healthy posture. Practicing stretches and exercises that improve flexibility in these areas can also allow the body to better absorb any twists or tumbles and keep the back safe.

    Taking control of your sleep habits and sleeping posture is one way you can do your part to support a treatment plan for your lower back pain. Talk through your symptoms of back pain, including when you notice it most often, and what the pain feels like, with your spine doctor so they can provide you with an accurate diagnosis and personalized treatment plan. AICA Orthopedics spine doctors are part of a team of orthopedic doctors, physical therapists, and chiropractors who all work together to provide you with the comprehensive care you need to relieve your lower back pain for good.

    Recommended Reading: Exercise For Lower Back Pain Mayo Clinic

    A Simple Tip For Alleviating Low Back Pain When Sleeping On Your Stomach

    Many individuals wake up with low back pain. Sometimes this pain can be prevented. When individuals sleep on their stomach, the lumbar spine can go into excessive hyperextension. This jams the posterior elements of the spine together which can lead to pain.

    In order to prevent this from happening, perform a posterior pelvic tilting action prior to lying down. Simply lift the body upward and squeeze the glutes as hard as possible, then lay back down. This new position will grip and the spine will be in a more neutral position, which will prevent the posterior elements from jamming together.

    Ive had a few clients over the years inform me that this simple tip was a life-changer for them, so I figured it was worth posting as a blog in case others out there could benefit from it. Heres a 20-second video showing how its done:

    There are plenty of other beneficial strategies for alleviating low back pain when sleeping. Placing pillows underneath the abdominals when sleeping on ones stomach, in between the knees when sleeping on ones side, and/or underneath the legs when sleeping on ones back can work miracles too, as can avoiding problematic positions altogether. Finding optimal mattresses and pillows can be life-savers as well.

    Dont just accept low back pain as part of life be proactive about it and figure out solutions. Sleep should go hand in hand with your strength training endeavors, not work against them!

    The Best Sleeping Positions For Lower Back Pain

    How to Fix Lower Back Pain While Sleeping (PILLOWS)

    The best sleeping position for lower back pain is on your side with a partial bend in the knees. Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.

    Unfortunately, many back and stomach sleepers have a hard time changing their sleeping position. Even so, they can take steps to reduce strain on their lower back:

    • Back sleepers can put a pillow under their knees, legs, and/or lower back to support the natural curve of the spine and minimize lumbar pressure.
    • Stomach sleepers should opt for only a thin pillow under their head and place a more supportive pillow under their hips and abdomen. This works to prevent the lower back from sinking into a U-shape that pulls the spine out of alignment.

    Some people with back pain use an adjustable bed that makes it easy to raise the upper or lower part of the mattress in a way that decreases tension in the lower back.

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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.

    > > > 1 Unlikely Stretch Wipes Out Sciatica

    How acupuncture worksBroadly, acupuncture involves stimulation of points along these energy flows through a range of techniques. Stimulation is typically performed using very fine needles that create gentle sensations. Each of these needles are inserted into specific points along these energy pathways or meridians.

    Can acupuncture help my back PainAcupuncture is considered useful in treating such conditions as lower back pain, sciatica, stiffness, and strains. In traditional acupuncture theory, pain arises due to blocked energy along energy pathways or meridians of the body, which are cleared when acupuncture needles are inserted. In modern medicine, scientific reasons have been put forward for the apparent benefits that acupuncture provides for the sufferers of lower back pain. One observation is that acupuncture stimulation causes the releases neurochemicals and hormones, regarded as producing signals that soothe the sympathetic nervous system and release natural opioids which provide back pain relief.How to Relieve Lower Back Pain While Sleeping

    Can Alexander Technique help my back painBy becoming more aware of how the body works and learning how to undo bad body practices, those suffering with long term or chronic back pain are able to soothe and ease their symptoms. Pupils of Alexander technique can learn how to pupils how to liberate needless muscle tension and, freer means of movement which impose less strain and therefore back pain relief.

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