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How To Help With Back Pain While Sleeping

Find The Best Position

The best sleeping position for back pain, neck pain, and sciatica – Tips from a physical therapist

Finding the best sleeping position is always personal preference, so experiment with different ones to discover the one that helps you manage the pain.

Sleep on your side with a pillow between your knees. Add in a slight bend of the knees toward your chest if that is more comfortable. You can place another pillow at your waist if needed, and be sure to have a pillow to support your head and neck.

Sleeping on your back is probably the best way to ease back pain, but it can be problematic for those who snore or have sleep apnea issues. If that is the most comfortable position for you, add a pillow under your knees for extra support. You can also add a small pillow under your lower back.

The fetal position is a common one for managing back pain, especially for individuals who struggle with disc issues. Lying on your side, bring your knees up toward your chest, but try to keep your back relatively straight.

Sleeping on your stomach is usually a no-no, but you can give it a try with a slim pillow situated under your stomach and hips. This position will put extra strain on neck muscles, but some adults prefer it.

Ask For Recommendations To Find The Best Mattress

If youre wondering how to get rid of lower back pain while sleeping, and youve decided to spring for a mattress, you can also rely on reviews to help.

Ask the salesperson which ones he or she would suggest for back pain. Also look towards the internet for online reviews and testimonials. We suggest checking out these mattresses that were created specifically for people with back pain.

The 5 Best Positions For Sleeping With Back Pain

During the day we practice healthy posture while walking and sitting. Good sleeping posture is no different. To find comfort and keep the muscles and joints healthy, its recommended to keep the ears, neck, spine and hips in proper alignment. This will help prevent low back pressure and could provide pain relief. 1. Side Sleeping in a Fetal Position With a Body PillowSide sleepers are likely already aware of the relief that comes with sleeping with a body pillow between your knees. According to the University of Rochester Medical Center, it could help with good sleeping posture, keeping the spine aligned and reducing back pain.

  • How: Lay on your side in a bent-knee position, with the pillow between your thighs and knees.
  • Why it works: Side sleeping with the body pillow between your knees tilts the pelvis and reduces neck and lower back pressure points. Be sure to switch sides to balance out your body!

2. Stomach Sleeping With a Pillow Under Your AbdomenSnoozing on your stomach isnt a sleep experts first choice when it comes to sleeping positions, but it may help you sleep with back pain. Physically, its comparable to sleeping in a Superman plank for eight hours. But if done correctly, strategically using a pillow could alleviate some of that excess stress on the body.

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Why Is Back Pain Worse When Lying Down

But why does your back pain occur when youre getting into bed? Most people who experience back pain have strained muscles. Not sitting up straight at the desk or lounging unsupported on the couch can cause specific muscles to contract over long periods.

You may not notice it at the moment or when youre up walking around because theres no pressure on them. But when your back hits an unsupportive bed, those sensitive, strained, and damaged muscles are agitated.

And that added pressure on the affected part of your back causes those muscles to hurt.

Use A Pillow To Keep Your Spine In Alignment

Pin on Leg pillow for back pain under knees better sleep experience

Waking up with lower back pain often means your spine was rotated throughout the night. If you sleep on your side, try placing a pillow between your knees. If you sleep on your back, place a pillow behind the backs of your knees. And if you sleep on your stomach, try placing a pillow under your hips and lower abdomen and another thin pillow under your head.

The right pillow can go a long way in helping your back pain. But it can also help you reduce neck pain too, as long as you choose the right pillow.

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Sleep On Your Side To Relieve Pain From A Pulled Back Muscle

One of the most common causes of lower back pain is a pulled back muscle, which occurs when a muscle in your lower back is strained or torn as a result of being over-stretched. Symptoms from a pulled back muscle typically resolve within a few days, but the intense pain can make it difficult to fall asleep at night. Worse yet, the longer you lie in the bed, the more deconditioned your body gets and the worse your symptoms may become.

See Causes of Lower Back Pain

No single sleeping position works for every person with a pulled back muscle, but a good place to start is to test sleeping on your side. When sleeping on your side, try the following:

  • Avoid a tight curled-up fetal position , and instead sleep with your body slightly elongated.
  • Slip a slim pillow between your knees to support the natural curvature of your spine.

    See Mattresses and Sleep Positions for Each Back Pain Diagnosis

  • Find a head pillow that holds your head midway between each shoulder. If your pillow is too thin or too thick it can bend your neck at an uncomfortable angle.

You may also benefit from wearing a disposable heat wrap to bed to help alleviate the pain from a pulled back muscle. These wraps deliver muscle-relaxing, low-level heat over the course of several hoursand so they may help you both fall asleep faster and stay asleep longer.

Choosing A Mattress That Can Help With Back Pain

With the right mattress, you can align your spine and relieve pressure points, which can alleviate or eliminate back pain. Thats why its important to choose a mattress that meets your needs for firmness, comfort, and support. When youre shopping for a bed that can relieve your back pain, consider these points:

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Get Exercise Throughout The Day

Regular exercise throughout the day is key to alleviating back pain. Walking is among the best exercises, and you should aim for at least 10,000 steps per day. However, anything that gets you moving and on your feet can help keep your back strong.

Also, if you have an office job that involves sitting, its important to take frequent breaks. Stand up at least once every 30 minutes and stretch. Standing desks can also help keep the pressure off your back during the day at work so you wont suffer the consequences the next morning.

Best Sleeping Position For Neck Pain

How to Fix Lower Back Pain While Sleeping (PILLOWS)

Generally, studies show that stomach sleeping is the worst position for neck pain. If you sleep on your stomach, consider switching to side or back sleeping.

When sleeping on your back, try to keep both arms in similar positions. One study found that sleeping with one arm up by the head and the other down by your side can affect muscle activity and potentially cause pain.

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Ghostbed Memory Foam Topper Supreme Topper With High

GhostBed is a well-known brand for manufacturing top-quality breathable toppers for comfort seekers and back sleepers. It is a family-owned mattress manufacturing company. The company was established by Marc Werner, who at that time was struggling to find relief for his lower back pain after getting multiple spinal surgeries.

However, despite being among the top convoluted toppers, GhostBed does not have a 100% egg-crate structure. Nonetheless, the 3 memory foam topper performs similarly or even better than the other compatible egg crate toppers.

This memory foam topper is specifically designed to relieve pressure and body pain. The 3-inch mattress is an excellent choice for healthy and overweight lads as it provides enough thickness and firmness for the enjoyable feel of the mattress. This unique foam has multiple features like infused cooling gel, multi-zone layers, and tension-free material quality.

The companys memory foam mattress topper is a budget-friendly way to relieve pressure points and body pain while providing you with cool and comfortable sleep. The GhostBed memory foam topper is arguably the most loved convoluted topper by thousands of consumers. The companys memory foam topper is their top seller product due to its numerous advantages.

Highlights

This toppers multi-zoned surface allows more cushioning to common pressure areas, such as the shoulders, and delivers more support to the areas that need it the most, like the hips and the back.

Pros

Cons

Sleep On Your Stomach

This position is effective for stomach sleepers. But this sleeping position is not recommended for others because it may add stress on the neck. To relieve pressure off your back, place a pillow under your lower abdomen and pelvis. You may fall asleep with a pillow on your head or without. This position is highly recommended if the pain is caused by a degenerative disc disorder.

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Heat And Cold Compression

Heat and cold compression are two of the best solutions to shoulder back pain from sleeping on the side. According to numerous scientific studies, applying heat and cold packs to your upper back neck pain together with sleeping with the right pillow and mattress can give immediate pain relief and comfort. Ice packs, in particular, are incredibly efficient in treating injuries such as muscle spasms, neck strain, hip pain, or shoulder joint inflammation. That is because the sudden cold can provide a numbing effect to the problem areas.

A heating or warm pad can also loosen up pain and stiffness on the shoulder joints, neck muscles, knees, hips, or legs. It is essential, however, to follow the instructions that come with the heating pad to ensure safe application. A hot water bottle can be used as an alternative.

A Specialist Can Help You Figure Out If Your Sleep Position Is Causing Your Pain

Best Way to Sleep With Neck Pain

An expert can help determine the cause of your pain, says Dr. Grimes, though she adds that it might take a bit of detective work. They might ask questions about your sleep positions and if you feel any similar pain connected to sitting or standing, which can help them narrow down the cause of your pain.

It is also important to investigate whether other medical issues are interfering with sleep. If somebody is waking up frequently because of sleep apnea, their back pain might be getting worse because theyre not getting restorative sleep. For some people, immobility while they sleep rather than a particular sleep position could cause pain, says Dr. Smith. With osteoarthritic conditions, for example, joints may swell a little bit when theyre not mobile. So getting those joints moving again can be painful when you go to the bathroom at night and get up in the morning. Some people may report similar discomfort if they go to a movie, so that pain may not be related to your sleep position.

Dr. Kelly Grimes

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Upper Back Pain After Sleeping

If you are suffering from upper back pain after sleeping, its essential to find the right treatment for your condition. The constant neck pain and stiffness can rob you of a good nights sleep. However, your resting position can also dictate the severity of your neck pain from sleeping. Also, if you cant get any sleep because of daytime pain and stress, it can result in pain at night. This article is intended to help stop the vicious cycle of upper back pain after sleeping a few hours and how to get your much-needed sleep back on track.

Try Doing Exercise Before Bed

If you find that your back pain is worse at night, you may want to try doing some exercises before bed. This can help stretch out your back muscles and reduce stiffness. Some simple exercises you can try include cat/cow pose, leg lifts, and bridges. These exercises can be done in your bed or on the floor. Just be sure to listen to your body and only do what is comfortable for you.

You may need to take care of your back even more during the holiday season, when you may be carrying around heavier bags or sitting in unusual positions for long periods of time. At the time, learning the tips on alleviating back pain while decorating for the holidays will help you manage your back pain during the holiday season, and you are sure to enjoy your holiday season with your loved ones. Note that you can always consult with a doctor to get the best tips on how to manage your pain.

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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 Relieve Lower Back Pain While Sleeping During Pregnancy

Sleeping Tips for Low Back Pain Relief

posted on May 1, 2021

Expecting a baby is one of the worlds best feelings, but it is not easy to carry your baby in the womb for 9 months. A woman goes through different pains during pregnancy, including lower back pain, herniated disc pain in the lower back, etc. A woman can expect back pain anytime during pregnancy, but different stages have different causes of back pain. You may get serious lower back pain while bending over and that is not due to the pregnancy. The causes and treatment for sudden sharp pain in the lower back when bending over should be your concern if there is no pregnancy. However, some women get a sharp pain in their lower back when they are pregnant.

During the second and third pregnancy stage, your spine bears your gained weight. This results in sudden sharp pain. And when the extra weight of the uterus changes your posture, you feel pain in your lumbar area. The release of relaxin also causes lower back pain. It increases flexibility in your pelvic area by relaxing ligaments and joints so that you can easily deliver the baby.

If you are pregnant and feel unbearable lower back pain at night, here we have some remedies for you to relieve your pain.

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Other Sleep Hygiene Tips

Here are some other ideas for how you can get better rest at night and reduce your back pain:

Put yourself on a sleep schedule. It may be hard to resist sleeping in if you toss and turn all night. Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. Aim to get around eight hours of sleep per night.

Having trouble with a sleep schedule? Try following a nightly routine. Start this routine about 30 to 60 minutes before your set bedtime. Choose two soothing activities that help put your mind into a relaxing space.

Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting.

Skip caffeinated drinks like coffee and other stimulants. If you just have to drink a cup, finish your last one before noon.

Save hard exercise for the morning or early afternoon hours. Doing anything too rigorous before bed may raise your adrenaline levels and even your body temperature. These two factors make it even harder to sleep.

If you dont already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area.

For pain relief

Use an ice or a cold gel pack before hopping into bed. It may help reduce inflammation in your back and relieve pain. Apply the cold pack to your back for 15 to 20 minutes before sleep.

What Can Cause Back Pain

There are a few different ways that back pain can manifest. Most of them involve issues with the spine and its vertebrae. Among the most common reasons for feeling pain in your back are herniated disks, poor posture and straining back muscles.

Having a herniated disk isa serious condition.Verified 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 sourceThese occur when the soft interior of a spinal disk protrudes into its hard exterior. This can cause moderate to severe pain. Herniated disks require medical attention.

If youre having numbness in your back or chronic pain, visit a chiropractor and see what their diagnosis is. Some people can have herniated disks and not even realize it, but it is important to get checked so the issue doesnt escalate.

Another leading cause of back pain is poor posture. It can easily cause pain or worsen current symptoms. By hunching over, having your legs crossed, or a combination of both your spine will start moving out of its natural alignment. Without thinking about it, having a laptop that is on a desk can make it easy to hunch and put stress on your back.

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