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.
Try Easy Mobility Routines Before You Go To Bed And When You Wake Up
Today, theres a lack of separation between work and home for many due to COVID-19, so its easy for people to go right from the computer to bed. This is why its important to build in behaviors and habits, like a gentle mobility routine, into an intentional nighttime wind-down routine, says Dr. Grimes. The motion is lotion concept means youre bringing nutrition and blood flow to the tissues in your spine when you move. Here are simple stretches and exercises that you can do before bed to loosen up your back.
When you wake up in the morning, if youre lying on your back, squeeze your abdomen down into the bed to engage those core muscles. This is called abdominal bracing, says Dr. Smith. Or bring your knees to your chest to loosen up your hips a little bit. If you can tolerate it, try some supine knee twists, where you lie on your back and turn your knees to one side. Like the Tin Man with no oil, the spine and other joints can feel stiff and creaky after a period of immobility when you get up, so just giving yourself a little bit of extra time in the morning can also help. Often symptoms will improve once you get moving.
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.
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.
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Do Use Hot Or Cold Therapy Before Bed
Use hot or cold elements on your back can help sooth your pain before bed. This could include ice or a cold gel pack wrapped in cloth applied to your back, taking a warm shower or hot bath, or using a heating pad or hot water bottle on the affected area for 15-20 minutes before bed.
Hot or cold therapy can help reduce inflammation caused by lower back pain and promote relief before you go to sleep. Generally, heat is better for longer chronic back pain while ice is better in the first 72 hours.
A Specialist Can Help You Figure Out If Your Sleep Position Is Causing Your 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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Side Sleepers: Keep Your Hips Stacked
If youre a side sleeper, place a firm, flat pillow between your knees.1 The pillow will align your lower spine with your hips and prevent the leg on top from creating pressure on your lower back and/or pelvis. This position also helps relieve stresses in your lower spine, creating room for your spinal nerves.
Use a head pillow to slightly raise your head so that your shoulders are in alignment.
See Best Pillows for Different Sleeping Positions
Change Your Sleeping Surface
If youâreexperiencing back pain while sleeping it is possible that your sleeping surfacemay be too firm or too soft. If your mattress is too soft, it wonât provideenough support for your body to maintain its natural alignment and can createextra stress or pain. If your mattress is too hard, it can be painful atcontact points like your hips, knees and shoulders. Adding a mattress topper orpurchasing a mattress with the right amount of support may help address backand hip pain.
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Help For Lower Back Pain
If you experience lower back pain, you may think that getting an X-ray, CT scan or MRI is needed to find the cause of your pain. However, these imaging tests usually dont help, according to Dr. Matthew Messoline, a doctor with Sharp Rees-Stealy Medical Group.
Most people with acute lower back pain feel better in about a month, regardless of having an imaging test, he says. Those who do get an imaging test for their pain dont necessarily get better faster. In fact, many cases of back pain can be easily treated with over-the-counter pain medication and through simple things like walking.
Imaging tests can sometimes lead to surgery and other treatments that may not be necessary. One study suggested that people who had an MRI were much more likely to have surgery than those who did not have an MRI. However, the surgery did not help them get better any faster.
Dr. Messoline also cautions about the risks associated with imaging tests. X-rays and CT scans use radiation that can add up and be harmful with repeated exposure over time, he says. If an imaging test is not necessary, it is best to avoid the exposure to radiation when you can.
When imaging tests for back pain are recommendedThere are instances when an imaging test is needed right away. Dr. Messoline recommends that you talk to your doctor if you experience back pain along with the following:
Self-care treatment for lower back painDr. Messoline offers these tips for treating lower back pain at home:
Sleeping On Your Stomach
This position can help reduce chronic back pain. When you sleep on your stomach, your lower back is not in a flexed position.
This can help to reduce the amount of pressure on your lower back and spine and contribute to lower back pain relief.
In addition, sleeping on your stomach can help keep your spine in alignment. This can also help to reduce the amount of pressure on your lower back and spine.
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Stretch #5 Hip Flexor Stretch
Building off of the concept of posterior chain it is important to consider the anterior chain as well.
Deficits in strength and flexibility can lead to several issues and lower back pain is most commonly coupled with weak and tight hip flexors. The hip flexors are the iliacus and psoas muscles. They are primarily responsible for lifting the femur into flexion .
When the pelvis is tilted forward through sitting, poor exercise technique, etc. there is a higher likelihood that the hip flexors will be in a shortened position as they attach to the lower spine and inside of the pelvis.
Over time this can cause weakness and tightness and encourage lower back pain. Fixing this issue at home takes time, but can be done through a hip flexor stretch.
Kneeling on the ground with the front foot put far out in front of you lunge forward while keeping your trunk over your hips and head up. The stretch will occur in the front of the thigh and hip toward the medial part of the leg that you are kneeling on. Hold this stretch for 30 seconds breathing in and out then switch to the other leg.
The Best Sleeping Position For Your Back Pain
When you sleep, you lose conscious control over your body, and you can end up twisting your spine or tucking your pelvis in. An existing back pain can get further aggravated, resulting in a restless night of sleep.1 Using supported sleeping postures can prevent the concentration of stresses on your spine, keep your back relaxed, and create a healing environment.
As a general rule, avoid sleeping on your stomachit disturbs the normal alignment of your spine.1 Also avoid sleeping on the side that hurts more, especially if you have sciatica and follow these guidelines:
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The Surface Youre Lying On Is At Fault
A lot of the time, we get lower back pain when lying in bed or on our couch, because they are worn out and provide no real support! You should also find out the best sleeping positions for lower back pain.
Depending on the age of your couch or mattress, its very possible you could just be lying on springs, which is going to cause pain and discomfort.
So start by ruling that out. If you dont believe that to be the case, it is very likely one of the conditions well list below.
How To Fix Lower Back Pain At Home
Lower back pain is an increasingly common experience for so many people around the world. It can strike after exercise, traumatic event, or even lifting the laundry bin. The spine and its muscles are a robust network to support the body and its movement but can also be the source of discomfort and pain.
The most important aspect of dealing with low back pain is getting the right care at the right time.
If you experience a traumatic injury or event that leads to back pain seek immediate medical attention. The list of stretches and exercises below assume that your back pain is a non-emergency injury and you can tolerate a pain-free range of motion throughout each movement.
These movements are in order of intensity and complexity, if you are trying them at home do work through the list progressively.
All of the stretches should be done daily and exercises can be completed in 3 sets of 10 repetitions 3-4 times a week. Also, if you have a foam roller that can too be a good way to carefully releave pain.
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The Worst Sleep Position: On Your Stomach
Sleeping on your stomach is the worst position for your spine, according to Raymond J. Hah, MD, a spine surgeon at Keck Medicine of USC and assistant professor of clinical orthopedic surgery at the Keck School of Medicine of USC. This position puts the most pressure on your spines muscles and joints because it flattens the natural curve of your spine, he says. Sleeping on your stomach also forces you to turn your neck, which can cause neck and upper back pain.
Research shows that theres a correlation between pain and sleep, so it makes sense to incorporate simple changes in your sleep style that alleviate back pain and less pain means better sleep.
Topics
On The Back With Knee Support
Lying on the back evenly distributes the bodys weight, helping to minimize pressure and ensure a good alignment of the head, neck, and spine.
Placing a small pillow under the knees may provide additional support and help maintain the natural curve of the spine.
To get comfortable in this position:
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How To Heal A Lower Back Injury Quickly
In this straightforward video, Dr. Rowe shows how to heal a lower back injury quickly in a step-by-step guide.
More…
So if youre watching this video, it probably means that you injured your back and need some quick pain relief.
In this video, Im going to show how to quickly heal a lower back injury quickly, and tell you what you should be doing and what you should DEFINITELY not be doing if you want to get rid of that back pain fast.
Hey everyone, Dr. Rowe here at SpineCare in St. Joseph, MI.
Im not really the biggest fan when I hear that back pain is just part of life. Life is too short to live with pain, so lets work on getting rid of it as much as we can.
Low back pain is really common. So common, in fact, that studies show that up to 15% of individuals are currently reporting that they are experiencing some degree of low back pain.
So if youre part of that group going through a lower back injury, dont worry, youre not alone. Fortunately, most lower back injuries are minor, such as a strain or sprain around the lumbar spine.
Usually its from doing something youre not supposed to, like lifting an object thats too heavy or doing a lot of strenuous activity that overwhelms the low back. Putting a lot of strain on the back will cause the spinal joint ligaments, tendons, and muscles to become irritated and inflamed. So if you have a pulled muscle in the back, this is probably a likely reason why.
Tip #: Find The Best Mattress And Pillows For Your Back
Much like sleeping positions, there is not one true type of mattress or pillow that will work for everyone with lower back pain, so make sure to experiment with what feels best for you.
- In general, we recommend a medium-firm mattress over a very soft one. You want the mattress to provide support, so make sure youre not sinking in.
- How long youve had your mattress? If its been over eight years, it might be time to do some mattress shopping. Although mattresses can last a while, their materials do break down over time and lose those qualities that help support a healthy sleep position.
- Look for pillows that can support sleeping on the back and on the side . There are specialized pillows that are suitable for both positions. Remember that generally you need a thinner pillow when lying on the back, and thicker pillow when lying on the side.
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Best Sleeping Positions For Neck Pain
The best sleeping positions for the neck are on your back or your side. The back in particular is recommended just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.
If you sleep on your side, use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.
The trouble with sleeping on your stomach is that you have to twist your neck to keep your head on its side, which puts pressure on the nerves. You can try to retrain yourself to adopt another position, using pillows to coax yourself and to support you in a side or back-lying position. If you must sleep on your stomach, use a thin pillow or no pillow, trying to keep awkward angles at a minimum.
For all sleep positions with neck pain, you should use a pillow under your neck that provides support, such as a rolled towel or cervical pillow.
There is also such a thing as neck pain from sleeping wrong. Sometimes you wake up with neck pain. Sleeping at an awkward angle, sudden head or neck movements during sleep or neck strain from injury may cause neck pain. In addition to utilizing treatments to relieve this neck pain, make sure that future sleep includes a good pillow for neck support.
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Tips For Easing Back Pain
Use these self-care tips to ease your back ache and pain associated with arthritis.
1. Relief is Possible
2. Get Wet
3. Move and Strengthen It
4. Find Your Zen
5. Cinch It In
6. Trim It Down
7. Visit China
8. Manipulate It
9. Apply Pressure
10. Put It Together
11. Medicate It
Managing Pain
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