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How To Fix Lower Back Pain From Sleeping

Can You Prevent Back Pain In Teenagers

How to Fix Lower Back Pain While Sleeping (PILLOWS)

Prevention depends on the reason behind the pain.

  • If the back pain is the result of strain, then teach your teens the right way to exercise and lift heavy objects.
  • Drinking plenty of water might prevent the formation of kidney stones.
  • Making them practice the right posture from an early age may also help prevent back pain.
  • Make sure your teenager is sitting in a chair that has good back support.
  • Backpacks should not be overloaded and should be worn on both shoulders. Also, the backpack should be made of sturdy material that supports both the shoulders equally.
  • Encourage them to use protective gear whenever they are trying a new sport or a new exercise regime.

Back pain in teenagers is common, but it could cause discomfort and limit the movement of the child. Try some home remedies if your teen is suffering from back pain due to exertion or some external reason. But, if the pain is accompanied by an injury or other symptoms, then seek professional medical advice.

Do you have some tips to avoid or treat back pain in teenagers? Let us know in the comments section below.

References:

A Holistic Approach to Diagnosis and Management

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.

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!

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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

Stretch #3 Lumbar Rotation

Got Back Pain When Sleeping? Heres How to Fix It (In ...

This is the first stretch in the series that is progressive assuming the previous movements were tolerable.

Laying on your back with your knees bent and feet flat, put your knees and feet together as if you had a mermaid tail. Next, take a deep breath in a and as you exhale slowly drop your knees to the side, inhale bringing the legs back up to the starting position and exhale again as you drop them to the other side.

You do not need to have your knees touch the floor, work within your own pain-free range of motion.

Working this movement side to side creates a rotational motion in the lumbar spine and can help reduce tension if you are trying to fix lower back pain at home. This is a great exercise because it is an unassisted stretch that targets the low back which can be a difficult area to alleviate pain on your own.

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When Should I Be Worried About Lower Back Pain

Most lower back pain passes on its own and is treatable with home remedies, though you should speak to your doctor if your pain is the result of an injury, persists beyond 12 weeks, worsens despite treatment, or if youre over 55 years old or under 20 years old.

If your lower back pain is accompanied by incontinence, weakened legs, or a fever, seek immediate medical attention.

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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Pillow Use For Stomach Sleepers

Stomach sleeping, also known as prone sleeping, is a very problematic sleep posture. Stomach sleepers put too much pressure and unnecessary tension on their rotator cuff tendons, facet joints, stomach, neck, spinal cord, and back muscles. Medical professionals advise patients to avoid it altogether. The sleeping posture also requires the neck to be rotated to one side for breathing purposes, further increasing your risks of getting a stiff neck.

Pillows do not do a good job of support with this position. However, you can try putting a flat pillow under your stomach to increase the length of your lower back curve. This further relaxes the muscles and rotator cuff tendons. You can try propping your head with a pillow to retain your bodys natural alignment during your sleep.

Correct positioning is essential to ease back pain. Although pillows may be effective, they often fall out of place during sleep. The best way to eliminate, or at least curb, upper back pain is to ensure a good nights sleep. That is best achieved by using an adjustable bed frame that can put the spine in a neutral position that does not strain the vertebrae, muscles, or joints. A good mattress is also essential. It should cushion the bodys joints. The best way to avoid upper back pain after sleeping is by ensuring you get a good restorative sleep every night.

Side Sleeping: A Solid Runner

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Side sleeping with your legs straight is the second-best position for avoiding back and neck pain. Its also a good position for snorers or anyone with sleep apnea because it keeps your airways open. If you can, stretch your legs out straight and tuck a pillow between your knees to keep your spine in a neutral alignment.

Another type of side sleeping with your legs bent upwards is less ideal for your back. Known as the fetal position, it may be the most popular sleep style, but it promotes an uneven distribution of weight that can cause back pain and sore joints. Try straightening your body into a relaxed position by untucking your chin and adjusting your knees. If youre pregnant, its a comfortable way to take the weight from your back.

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Exercise May Worsen It

Incorrectly performed exercise or exercises that are not designed specifically to target and treat your lower back increase your chances of you hurting again. Following a specific program of exercise is important. It should be performed at a careful and controlled pace. One that you can control yourself.

Since you are the best judge at monitoring your own level of comfort, it is recommended that you follow a plan which accommodates for this.

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.

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It Must Be From My Bed Room Temperature Humidity Sleep Position The Pillow Etc

Im sure that these environmental factors do have a significant effect on the quality of your sleep and comfort. It is important that you set them as comfortably as you can to be ideal for treating and managing your pain.

These factors however only help to reduce or manage anything that is skeletal or muscular in nature. When you correct these environmental factors, your discomfort becomes more evident, requiring more extensive treatment.

How To Sleep With Back Pain: 5 Tips For Relief

FIX HIP &  BACK PAIN WHILE SLEEPING

Back pain is an acute medical condition that causes physical mobility limitations in everyday life. The sudden onset can last up to six weeks before an individual finds relief. Considered one of the leading causes of musculoskeletal disabilities worldwide, back pain is a common trigger for the problem. More specifically, about 80 percent of adults experience low back pain at some point. While its generally a short-term impairment, if the problem isnt resolved, it can lead to chronic issues. The limitations caused by back pain can affect the completion of everyday tasks and activities. The Mayo Clinic cited radiating and shooting pains, muscle stiffness and strains as well as the need to lay in a reclined position as common signs and symptoms of back pain. The days that you have to roll yourself out of the bed shouldnt be taken lightly. Its important to recognize when something is going on back there and how to troubleshoot the situation.

Shop our most advanced mattress and our best mattress for back pain the Wave Hybrid has hyper targeted support and cooling features to help you ache less and sleep cooler.

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Stretch #4 Hamstring Stretch

The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.

These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.

This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.

Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.

Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legâs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.

Simple Stretches To Relieve Lower Back Pain

Lower back pain can be a debilitating and painful condition.

Fortunately, staying physically active may be the most effective and cost-efficient way to soothe or prevent it.

Here are 8 simple stretches to relieve lower back pain.

3 ).

Although its origin varies, changes in the lumbar, or lower back, structure due to musculoskeletal damage are considered to be the main cause .

Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and movement to your body.

Other muscles that play an important role in maintaining the normal curvature of your spinal column are reported to be associated with lower back pain. These include the hip flexor and hamstring muscles .

Minor lower back pain normally gets better on its own within a few days or weeks. It can be considered chronic when it persists for more than three months .

In either case, staying physically active and regularly stretching can help reduce lower back pain or prevent it from returning .

The remainder of this article provides eight stretches for lower back pain, all of which you can do in the comfort of your own home with minimal or no equipment.

Summary Lower back pain is an incredibly common condition that can be relieved or prevented with regular exercise and stretching.

The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.

To perform the knee-to-chest stretch:

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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.

  • Upgrade your mattress. A springy old mattress can make back pain worse. But a super-firm mattress may not be the best solution either. To keep your spine aligned just right while you snooze youll need a mattress thats just right. That means something different for everyone but medium-firm mattresses are usually a good bet. Replace your mattress every eight years for optimal firmness or get a mattress topper for support when it starts to sag.
  • You may also consider seeing a pain specialist at Reid Pain Management.

    Remember: Alignment Is Key

    Lower Back Pain Sleeping Positions | Correct Sleeping Position For Lower Back Pain

    No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, and hips.

    You may notice gaps between your body and the bed that strain your muscles and spine. You can reduce this stress by using pillows to fill the gaps.

    Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.

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    In The Fetal Position

    For anyone with a herniated disk, sleeping in the fetal position may help. This is because lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints.

    To get comfortable in this position:

  • Get into bed and carefully roll to one side.
  • Position a pillow to support the head and neck.
  • Draw the knees up toward the chest until the back is relatively straight.
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