Dont Stay In One Position All Night
You might be afraid of moving from one position to the other during the night, but its actually okay and desired to move some while sleeping. Any sleeping position, even if its a good one, can add up to too much pressure on your back if you stay there all night. Plus, theres a risk of additional pain or muscle imbalance from this.
How To Sleep With Lower Back Pain
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.
Back pain can range from mild to severe, and it may be short-lived or long-lasting. When serious, it can be debilitating and interfere with nearly all aspects of daily life, including sleep.
Pain and sleep have a complex relationship. Pain can disrupt sleep, and poor sleep can make it more likely that a person will experience pain. In addition, a sleeping position or mattress that doesnt support the lumbar spine can induce or exacerbate lower back pain.
Get Into And Out Of Bed Carefully
It may sound obvious, but be extra careful when you get into and out of bed. Bending forward at your waist or making quick and jerking motions can cause you more back pain.
Take your time and roll over onto one side and use your arms to push your way up. You can then swing your legs out of bed to stand up slowly. Reverse the movements when itâs time to lie down at night.
Also Check: How To Improve Lower Back Pain
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:
Treatment For Morning Back Pain
What should you do if you often wake up with back pain in the morning? The first step is to talk to a pain specialist to find the underlying cause that could be contributing to your issues. Sometimes, a simple lifestyle change can make the biggest difference such as replacing your old bed with a quality mattress.
Also Check: Can You Get Disability For Lower Back Pain
How Can I Make My Back Stop Hurting In Bed
There are a few things you can do to help treat your back pain in bed.
First, you can consult with a physician.
They may use high-end procedures like X-rays, MRIs, CT scans, or EMGs to determine why youre experiencing back pain in bed.
However, not all back pain merits seeing a doctor.
Generally, youll want to make an appointment with your physician only if your back pain.
- Feels especially severe or radiates to other parts of your body.
- It quickly gets worse over time.
- It started with a specific injury.
- Is showing signs of infection like fever or swelling.
- It may be causing weakness, numbness, or tingling in your lower body.
If that doesnt sound like you, though, there are a few things you can do at home to help treat your back pain.
Sleeping And Lower Back Pain
Regular low back pain can cause a person to sleep more lightly than they normally would and wake up more frequently during the night, according to the National Sleep Foundation.
Source:
Thankfully, by learning the best sleeping positions for your back, you can feel immediate relief.
To make things simple, lets start with the biggest dos of how to sleep with lower back pain
Recommended Reading: How To Relieve Bulging Disc Pain In Back
How Sleep Can Contribute To Back Pain
Although there are many potential sources of lower back pain, how youre sleeping can be a factor. When youre sleep-deprived, your tolerance for pain is lower than it would be if you slept well. Studies have shown that losing sleep can heighten sensitivity to painful stimuli. In theory, sleep loss increases painful inflammation and getting enough sleep may reduce inflammation.
Another factor that can increase back pain is your response to pain medication when youre sleep-deprived. In a study of healthy normal adults, the analgesic effects of codeine are diminished in sleep-deprived individuals versus non-sleepy individuals. Sleeping well may help your pain medications work better.
Tips To Lessen Back Pain At Night
About 80 percent of Americans will experience lower back pain at some point in their lives. Depending on the cause which may include injury arthritis and chronic conditions like fibromyalgia symptoms range from dull throbbing aches to sharp shooting pains. If pain becomes too severe it can interfere with quality sleep leaving you feeling exhausted and depressed. Poor sleep can also disrupt the bodys natural healing process which can make pain worse and keep it from getting better.
Some people can sleep in positions that relieve pain. Others with nighttime back pain may feel like they cant find relief no matter what they do. For these folks pain may even worsen or flare up when they lie down. If this sounds like you and pain is getting in the way of sleep its time to try something new. These five tips can help relieve symptoms so you can get the sleep you need.
You may also consider seeing a pain specialist at Reid Pain Management.
Don’t Miss: Why My Lower Back Hurts All The Time
When To See A Doctor
Anyone with severe or worsening back pain, particularly after a fall or injury, should speak to a doctor. People should also speak to a doctor if they experience pain that gets worse after resting or at night.
People should seek immediate medical advice for back pain if it is accompanied by any of the following:
- fever
- numbness in the legs, buttocks, or groin area
- difficulty passing urine
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.
Read Also: Can A Firm Mattress Cause Lower Back Pain
What To Do If Youre Waking Up With Back Pain
Back pain is a common complaint for adults. About 80 percent of adults will experience lower back pain at some point in their life. More than a quarter of adults report experiencing low back pain within the last three months. Low back pain is the most common cause of job-related disability and a major contributor to missed workdays.
If youre waking up with back pain, chances are youre not getting the restorative sleep you need at night. Common causes of back pain include getting into an accident and lifting something heavy. Sometimes back pain can develop over time with age. A sedentary lifestyle can lead to low back pain, especially if you have a burst of activity your body isnt prepared for.
Most low back pain is short-term, lasting just a few days to a few weeks. Often, it resolves on its own or with a treatment of the underlying cause. However, chronic back pain persists for 12 weeks or longer. Sometimes, a medical or surgical procedure can relieve the pain, but sometimes, pain persists despite treatment.
Lifestyle Factors That Prevent Back Pain
Aside from being conscious of how you sleep and where you sleep, there are a few daytime habits that can help reduce back pain as well. Much of the recommended habits for prevention go hand-in-hand with leading a generally healthy lifestyle. TheMayo ClinicVerified SourceMayo ClinicRanked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research.View sourcesuggests the following for minimizing back pain risk:
Back pain is not a small or insignificant problem, but for many people the side effects and severity can be minimized with fairly simple changes to habits. Awareness of ideal sleep positions and the relationship between mattresses and backs are essential for keeping pain at bay during the night, and paying attention to posture and movements improves comfort throughout the day.
What do you find helps reduce back pain most for you? Do you notice differences between sleep positions?
About the author
Rosie Osmun regularly contributes to the Amerisleep blog writing about topics including, reducing back pain while sleeping, the best dinners for better sleep, and improving productivity to make the most of your mornings. She finds the science of sleep fascinating and loves researching and writing about beds. Rosie is also passionate about traveling, languages, and history.
Also Check: Can Urgent Care Help With Back Pain
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:
Reset Your Posture To Improve Backaches
How we sit has a huge impact on our backs. By sitting with poor posture, we are misaligning our spines and putting stress on our muscles in places we didnt intend to. If you sit or stand for extended periods of time that can also be bad news for back pain.
When sitting down, keep your back straight and resist the urge to bend in close to your screen or whatever youre working on. Dont cross your legs either. That will put strain on your spine and cause irritation. Take breaks every hour to walk around and stretch to relieve strain that youll have accumulated from sitting.
You May Like: Is Ibuprofen Good For Back Pain
Get The Right Amount Of Sleep
Letting your body restore itself is important in managing any type of pain. Schedule at least eight hours of rest every night. A consistent schedule with a sufficient amount of sleep will wipe out sleep debt and let your body restore itself to your full potential.
If you find yourself sleeping more on the weekends or have an extremely hard time getting up in the morning, schedule your bedtime earlier to allow yourself to find a comfortable position and get to sleep.
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:
Also Check: Does Sativa Help With Back Pain
Sleeping On The Back With Knee Support
Lying on the back is usually considered to be the best sleeping position for a healthy back.
This position evenly distributes weight the full length of the bodys largest surface. It also minimizes pressure points and ensures good alignment of the head, neck, and spine.
Placing a small pillow under the knees can provide additional support and help maintain the natural curve of the spine.
To adopt this sleeping position, a person should:
What To Look For In A Mattress
Your mattress matters too.
Doctors used to recommend very firm orthopedic mattresses to people with lower back pain. But dont go out and buy one just yet. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep.
That said, a mattress thats too soft wont help very much with alignment.
If you have the funds to buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. You may also improve the innerspring mattress you already own by adding a memory foam mattress topper.
It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. Some companies let you test out a mattress over a set period of time and then return it if its not for you.
Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain.
Read Also: What Is A Lower Back Strain
Here Are A Few Other Tips That Might Make It Easier For You To Get Through The Day:
- Morning Stretching: Wake up your muscles and joints by gently stretching before you get out of bed. Bring your knees to your chest to get a lower-back stretch. Also, stretch your arms above your head and reach your feet in the opposite direction. Pay attention to the tight areas of your body, then talk to a physical therapist or doctor about the stretches that could help your situation.
- Core Strength: Building the muscles in your core can improve your overall body structure, helping to reduce the back pain you are experiencing. No, were not talking about hundreds of crunches each day because certain ab exercises can exacerbate the problem. A physical therapist can provide personalized recommendations, which might include planks, stretching, gentle cardio, and other tips to support the overall structure of your body.
- Medications: When the pain is intense, then medication can provide immediate relief to dull the discomfort. Talk to your doctor about over-the-counter medications such as NSAIDs or acetaminophen. For severe back pain, prescription medications can sometimes be used. But you need to be careful to avoid dependence on these pain relievers. Medication should be used as a short-term strategy until you can address the root problem.
