Tips To Relieve Back Pain During Pregnancy
During pregnancy, your body experiences many changes as the fetus develops. Some of these changes are exhilaratinglike feeling the baby move inside your belly. Others are not quite as pleasant. Back pain during pregnancy is a common and frustrating symptom for many pregnant people, especially during the last trimester. Fortunately, there are things you can do at home and with your physical therapist do to reduce back pain when you are expecting.
Got Back Pain When Sleeping Heres How To Fix It
One of those unfortunate signs of getting older is waking up stiff and sore. If you typically experience back pain from sleeping funny or even when sleeping in what should be a comfortable bed, there are things you can do ensure that you wake up feeling refreshed and ready to start the day, not in pain and searching for an ice pack.
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.
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What Causes Back Pain While Sleeping
Sleeping in the wrong position can wreak havoc on your back. If youre already struggling with chronic lower back pain, poor sleeping postures can make it worse. The way you sleep may even be the culprit of your back pain.
The way you sleep matters when it comes to your spine. When you lie down at night, its essential to maintain the spines natural curve, ensuring your head, shoulders and hips are all in alignment, and your back is fully supported. Certain sleep positions put painful pressure on your back, neck and hips and can lead to lower back pain.
When To See A Healthcare Provider
Everybody handles pain differently. Still, it’s a good idea to talk to your healthcare provider right away if your pain:
- Began with a specific injury
- Wakes you up at night
- Keeps you from sleeping
- Travels to other parts of the body, like your legs
- Comes with signs of infection, such as redness, warmth, swelling, or fever
- Comes with weakness, numbness, or tingling in your lower body
You may want to start by checking with your primary healthcare provider. They will be able to treat or refer you to a specialist if needed.
For example, if your healthcare provider thinks your pain may be caused by an inflammatory condition, you may need to see a rheumatologist. A rheumatologist specializes in arthritis and diseases that involve the bones, muscles, and joints.
You may find it helpful to know how pain is categorized:
- Acute pain is short-terma few days or weeks. It often happens after an injury or specific event.
- Chronic pain is longer-term. It may last for several months or more. In many cases, it isn’t from an injury.
It’s a good idea to seek immediate medical care if you have low back pain and a personal history of cancer. Your pain may need urgent treatment if you also have unexplained weight loss or sudden bladder control issues.
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What Causes Upper Back Pain
Upper back pain before and after sleeping can be brought on by several factors, including poor posture, overuse injuries, excess sitting and hunching if you work in an office, sports injuries, and muscle strains. Other factors like being overweight, smoking, and even heavy backpacks and purses frequently create upper back pain problems. One often overlooked cause is sleeping position.
Bill Fish, certified sleep science specialist and co-owner of Tuck Sleep, points out, There is no question that your preferred sleeping position could result in some back pain. According to Fish, 41 percent of people sleep in the fetal position. Its also the most popular sleeping position and helps keep your spine aligned at night. With the proper mattress and pillow support for your neck, shoulders, and hips, sleeping on your back will also relieve any pressure on the spine.
If you are sleeping on your stomach and notice you are suffering some back pain, there probably is a reason, Fish says, It knocks your spine completely out of alignment. He points out that the upper back pain comes from your bodys weight pushing the core into the sleep surface and misaligning the spine.
Much like when recovering from back surgery, it is important to adjust your sleeping positions to minimize discomfort overnight for your upper back pain.
A simple change to help stop upper back pain before and after sleep includes standing often and moving periodically.
What’s The Best Way To Get Rid Of Low Back Pain
Low back pain can affect your sleep as well as your daily routine, and disrupting or not having the ability to have quality sleep makes everything worse. Even though you can incorporate tips to ease your pain, having a solid solution is essential. The best way to get rid of lower back pain is by tackling the root cause of the pain. You can achieve long-term pain relief through using the Hip Hook, a tool that’s specifically designed to release tension in your iliopsoas muscles, which are often the main cause of lower back pain.
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Which Sleeping Position Is Not Good During Pregnancy
During the second and third trimesters of pregnancy, several medical professionals advise women who are pregnant to avoid sleeping on their backs.Why?When you sleep on your back, the weight of your expanding uterus and baby is distributed evenly across your back, your intestines, and your vena cava.
Need More Help With Back Pain
These free resources will help you get on the right track to ridding yourself of back pain!
- Find a mattress to relieve you of back pain with Mattress Match
- Learn about all the options with our Mattress Buying Guide
- Experience the REM sleep deserve with our Better Sleep Guide
- Go from Zs to As in college with this sleep guide for students
- Want to conquer sleep deprivation? Check out our sleeping disorders guide
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Pregnancy Back Pain Relief: 6 Safe And Easy Ways To Feel Better
Many people find back pain during pregnancy resolves itself once the baby is born. But that is no consolation if you are currently pregnant and back pain is making your life miserable. Acute or chronic pregnancy back pain can interfere with exercise, work, sleep, and simple daily tasks.
Here are some practical ways to prevent and relieve back pain for a more comfortable and enjoyable pregnancy.
1. Maintain Good Posture
As your center of gravity moves to the front of your body, it is normal to try to compensate for that change by leaning back, which can put undue strain on low back muscles and can make it difficult for your core muscles to work properly. Try to be mindful of your posture and resist arching your back excessively.
Good posture principles:
Stand up tall and straight. Hold your chest high. Keep your shoulders back and down. Avoid locking your knees. Have a comfortable, wide stance. Use a small pillow to support your back when sitting.
2. Stay Physically Active
Sitting or standing too long in the same position can irritate the muscles and joints in your back. Its important to get moving. Regular exercise helps your back stay strong, mobile, and healthy during and after pregnancy.
3. Avoid Heavy Lifting
4. Wear a Support Belt
5. Apply Heat or Ice
6. Try Physical Therapy
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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The Four Best Sleeping Positions For Back Pain
The best sleep position is lying on your back. If you feel uncomfortable sleeping this way, youre not alone. Many people find that sleeping on their back causes them to snore, or they just cant feel comfy in that position.
Everyone sleeps in their own unique way. Here are a few sleeping positions you can try to help reduce your back pain and catch more zs.
How Can I Sleep Better With Low Back Pain
The best way to sleep better with lower back pain is by finding the proper sleeping position. For instance, when sleeping on your side, try a slight bend in the knees with a pillow between the knees. By making some simple changes in your normal sleeping posture, you can eliminate strain from your lower back and spine.
In addition to your sleeping position, choosing the right mattress will help you sleep better with lower back pain. When selecting a mattress, avoid mattresses that are too hard or too soft. The hard mattresses are too stiff and may worsen the pain. On the other hand, the softer mattress may seem more comfortable but provides less support. For instance, the sinking of a softer mattress may hold your spine in an arched position.
Lastly, consider a foam mattress topper to provide additional support if you have a spring mattress. You can also opt to place a plywood board under your soft mattress to increase firmness. These are the main ways to help you sleep better if you have lower back pain.
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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.
Nd Position Sleeping On The Side:
- This is another great sleeping position for your low back. The reason is because it keeps your spine at a neutral position.
- For the head: When lying on your side, use a thicker pillow so that your head and neck are positioned in the middle of your shoulders.
- For the lower body: Use a pillow in between your knees in order to maintain proper alignment of the hips, so that they dont sink down.
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Herniated Or Bulging Disc
You have discs all along your spine in between each pair of vertebrae. Each disc is filled with a jelly-like substance that keeps your backbones from grinding against each other when you move.
A herniated disc occurs when one of the discs breaks open. A bulging disc is a similar condition, but instead of breaking open, the disc slips out of place and the inner substance bulges outwards but doesnt rupture. Both conditions may be asymptomatic, or they may cause symptoms like pain, numbness, and weakness.
Herniated and bulging discs affect both the surrounding vertebrae and, often, the nearby nerves. These injuries are most common in the lower back, but they can also occur in the middle and upper back and even in the neck.
Dont Sleep On A Mattress Thats Too Soft Or Too Hard
Goldilocks was onto something when she picked Baby Bears just right bed.
A mattress thats too soft will cause your back or hips to sag and your spine to fall out of alignment, which can lead to significant pain. A mattress thats too firm will put too much pressure on your joints, especially if you sleep on your side or your back.
Thats why if you want to reduce your back pain in bed, you need a mattress that offers support but that also contours to your body to provide pressure relief and relieve pain.
That being said, theres no one-size-fits-all-best mattress for back pain. Plus, there are plenty of different materials to choose from. So be sure youre investing in a mattress made from suitable materials for your unique needs.
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Is Walking Good For Lower Back Pain
People with ongoing or recurrent episodes of lower back pain should consider the benefits of walking as a low-impact form of exercise. Aerobic exercise has long been shown to reduce the incidence of low back pain. For some back conditions, walking will aggravate or cause too much pain to be bearable.
How Sleep Position Affects Your Spine
When you think of poor posture leading to orthopedic issues like lower back pain or neck pain, standing posture or sitting position probably come to mind. But theres a third type of posture you may be forgetting, and it affects your health just as much as standing and sitting its your sleeping position.
Your bodys posture during sleep can have a negative effect on your spinal column and other body parts, too
Minus a few tosses and turns in the night, the posture we hold during sleep is sustained for several hours at a time. If something in the body is crooked, twisted, pinned under another body part, or held at a strange angle, it can stay that way for far, far longer than it would when youre awake.
As you probably know from experience, the result of an awkward sleeping posture can be painful the next day, ranging from the pins and needles of an ‘asleep’ limb to the torture of a middle-of-the-night leg cramp.
And then theres your spine your back and neck.
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Discovery Village At Stuart Has Programs That Encourage Physical Health Strength Dexterity And Better Balance
At Discovery Village At Stuart, numerous programs are offered one of which concentrates on emotional, medical, physical, spiritual, intellectual, and social wellness. It is referred to as our Dimensions Health and Fitness program. But we dont stop there! There are so many amenities and programs available, in fact, that you or your loved one will feel like theyre living in a resort. Whats more, we have a beautiful pool and patio for both enjoyment and improved physical/mental health. Enhanced physical fitness promotes healthier muscles in your back and other areas, as well.
Please contact us at 772-362-9204 to speak to a representative regarding sales and leasing. Other questions can be directed to 772-247-5400. You can also use our convenient online form to open the lines of communication.
Even better yet, schedule a tour so you can see for yourself all we have to offer.
Prevent Back Pain During The Day
Ultimately, its not just about how you sleep. Your posture and activity during the day has a significant effect on muscles that may wind up feeling sore no matter what position you sleep in.
During the day, focus on maintaining good posture at work and taking frequent breaks to get up and stretch.
This might mean the difference between waking up feeling like you need a visit to a massage therapist and getting out of bed ready to take on the day.
Do you have any tips or tricks for avoiding back pain due to sleep? Share them with us in the comments section!
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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
