How Does Lower Back Pain Impact Sleep
Unsurprisingly, sleep and pain affect each other. Back pain can lead to sleep problems, and, in turn, sleep problems can worsen pain.
Chronic pain is tied to high rates of insomnia. Whats more, it lowers sleep quality. Back pain can keep people from experiencing rejuvenating deep sleep. People with chronic lower back pain who dont sleep well report higher pain intensity, worse mood, and lower ability to move and function the next day.
Sleep supports almost every system in our bodies, and its important for everyone to prioritize getting a good nights sleep. But its especially critical when dealing with lower back pain to make sure that your sleep needs are being met so that you can fully benefit from the restorative power of sleep.
What To Do About Neck Pain
Whats the best course of action if you wake up with neck pain?
Heat and ice: Try taking a very warm shower to loosen and relax your neck muscles, which can reduce your pain and improve your range of motion, Dasgupta said. You can also try ice packs, and even alternate between a heating pad and ice.
The main thing is not to use either one for more than 15 minutes at a time, Louw said. But they could be used hourly if needed.
Massage: Manipulating muscles and tendons in the neck can increase blood circulation and reduces muscle tension, Dasgupta said. Try different massage techniques until you find the one that works for you.
Move and stretch: While you should avoid strenuous activities and limit movements that worsen pain, walking and moving around are still encouraged, because full bed rest may cause the stiff neck and back pain to last longer, Dasgupta said.
Should you stretch? If you do, keep the movement very gentle so you dont make matters worse. But there are more effective treatments, Louw said.
If A New Mattress Isnt In The Cards Make Adjustments To Your Bed
Buying an entirely new mattress may not be economically feasible for you right now. You can make small adjustments now, though, if youre still trying to figure out how to get rid of lower back pain while sleeping.
WebMD.com recommends a few quick solutions. Their major one? If youre looking for a firmer mattress, try adding plywood supports between the mattress and its base. This can increase the firmness of your mattress, quickly and easily.
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Getting Out Of Bed Slowly
Youve probably never paid much attention to how you get out of bed in the morning but, if youre the type to quickly sit up or scramble out of bed, that might be the source of your back pain. Quick jolts or twisting and turning movements can shock your muscles, especially if they havent been warmed up for the day.
Instead, take a slower approach. When youre getting out of bed, roll yourselfknees bentto face the edge of your mattress. Supporting yourself with your hands, swing your legs to the floor and pause before standing.
Similarly, when you get into bed, sit on the edge of your mattress. Supporting yourself with your hands, bend and lift your knees to transition to laying on your side. These slower, gentler movements can help prevent pain.
Sleep Tips For Back Pain Relief
Your mattress isnt the only factor in relieving back pain while you sleep. How you sleep matters, too. Your sleeping position, sleep quality, and more can make a difference in back pain when you wake up. Consider these tips for improving the way you sleep:
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Best Sleeping Positions For A Person With Lower Back Pain
Lying on your side with a pillow between your knees
Research³has shown that side-lying is the most protective sleeping position for most people with lower back pain. However, its important to know this can vary from person to person.
While lying on your side, placing pillows between your knees helps with better body alignment and pain relief. Depending on what is more comfortable, you can use one or two pillows.
Try to resist the urge to always sleep on the same side, which may cause imbalances and additional pain.
Lying on your stomach and placing a pillow underneath your stomach
If you find lying on your stomach a comfortable sleeping position, you can try these techniques that may allow you to sleep in a safer and more protected way.
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Place a pillow beneath your lower abdomen to take some of the pressure off your aching back.
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You can opt to add another pillow beneath your head, depending on how comfortable you feel. The pillow for your head is optional but can help with improving comfort.
Lying in the fetal position
When your lower back pain is causing you a lot of restlessness during sleep, you could try adopting the fetal position. This position can be achieved by gently rolling onto your side, bringing your knees up to your chest, and gently curling your torso towards your knees. Remember to regularly switch sides to prevent any muscle imbalances.
Placing pillows under your knees while laying on your back
Lying on your back in a reclined position
When To See A Doctor
In most cases, back pain subsides within a few weeks and doesnt warrant serious concern. However, if your lower, mid or upper back pain while sleeping doesnt improve with self-care techniques like exercise, topical remedies or changing your sleeping arrangements, it may be time to seek medical care. You should also see a doctor if youre experiencing the following symptoms:
When paired with bladder or bowel control difficulties, back pain can signify a rare but serious disorder called cauda equina syndrome. This occurs when the lower spinal cords nerve roots are compressed and paralyzed, affecting sensory and motor function. It can develop from spinal stenosis, a tumor, a fracture or herniated disc in the lumbar region.
Cauda equina syndrome is a medical emergency requiring immediate attention. It can result in permanent paralysis when left untreated. Your doctor will need to perform a procedure called surgical decompression to reduce pressure and restore nerve function.
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Can You Sleep On Your Back With A Wedge Pillow While Pregnant
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When you end up on your back during the night, many doctors agree that it should not be harmful to your baby. If you are the type of person who prefers to sleep in a semi-reclined position, you can try using a wedge pillow to achieve this.
It is widely accepted that it is possible to sleep on your back with a wedge pillow. What are the best wedge pillows for pregnant women? There isnt much research on this subject, so the outcome isnt entirely clear. When you are pregnant, sleeping on your back may help to alleviate morning sickness. When you are pregnant, sleeping on your side or stomach is much safer because it does not put undue strain on your spine. While using a wedge pillow on ones back may be considered safe for some people, it should not be done by pregnant women. Pregnant women usually find it safe to sleep on their back, but there are a few precautions to take. If you are a history of premature births or Caesarean sections, or if you have issues with your spine alignment, sleeping on our side may be a better option.
How Are Sleep And Lower Back Pain Related
Researchers have long seen an association between lower back pain and sleeping problems, and growing evidence points a two-way relationship in which they can be mutually reinforcing.
Discomfort from pain can be a major barrier to sleep. Lower back pain makes it hard to get comfortable enough to fall asleep or may provoke nighttime awakenings when pain surges.
At the same time, people with sleep problems are more likely to start having pain or to have pain get worse. Experts arent certain why this happens, but there are several potential explanations. Sleep deprivation may impair healing, affect mood in a way that heightens pain sensitivity, or disrupt chemicals in the brain that are involved in how we experience pain.
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Know When To Consult Your Health Care Provider
If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider. He or she might recommend medication such as acetaminophen or other treatments.
Keep in mind that back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. If you have back pain during pregnancy that’s accompanied by vaginal bleeding, fever or burning during urination, contact your health care provider right away.
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Why You Wake Up With Back Pain
Here are some of the most common reasons you may experience back pain in the morning.
Your sleep position. If you sleep on your stomach, it can be very hard on your back. It puts a lot of pressure on your back muscles, since this position affects the natural curve of your spine, explains Dr. Broach. This may even be true if youve gotten away with sleeping in this position for years without experiencing any morning back pain. When youre a teenager or a young adult, your body is bouncy enough to recover, she notes. But as you get older, and become more sedentary, this position can simply put too much strain on your back.
Your mattress. Can a mattress cause back pain? Actually, yes. Humans spend about a third of their lifetime sleeping, so it makes sense that the surface you sleep on can contribute to pain and stiffness, notes Dr. Broach. Most people need a more firm mattress than they think they do, she explains.
An underlying medical condition. One of the most common causes of morning back pain is degenerative disc disease, says Dr. Broach. Over time, normal age-related wear and tear can cause spinal discs to think and wear down. During the night, while you sleep, the discs in your spine rehydrate, which means water enters them and plumps them up, explains Dr. Broach. This can worsen existing disc problems and irritate surrounding tissue, causing it to swell and inflame.
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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.
How Does Pain Affect Sleeping Positions
When learning how to sleep with pain, the type of pain may dictate your sleeping position. Those with hip, knee, or shoulder pain as in the case of rheumatoid arthritis may need to avoid sleeping on their side.
Other conditions cause diffuse pain, such as multiple sclerosis. These conditions attack the nerves, which means people may need to switch sleeping positions more frequently to avoid numbness and tingling. These sleepers may need a more responsive mattress that facilitates movement on top of the bed. Reach out to a caregiver or sleeping partner for help if you have trouble adjusting positions on your own.
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The Basics Of Back Pain
From temporary, acute pain to debilitating chronic conditions, the term back pain can be quite broad. It can be attributed to many different causes and can vary in intensity, but the scope and effect of back pain can be quite significant when it strikes. Before we get into the specifics of sleep and pain, heres a look at where back pain comes from and how it can affect life for those who have it.
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.
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Try Stretching And Massage To Ease Lower Back Pain
Back pain disrupts the ability to sleep well, which generally affects your daily activities and productivity. Poor sleep also exacerbates pain symptoms and contributes to other health issues like diabetes and weight gain. Back pain can also be linked to tension and stress, and incorporating stretching or yoga helps reduce lower back pain, relieve stress, and helps you sleep better. Massages, on the other hand, help loosen your muscles to ease the pain. All these practices will help you stretch your muscles, lift your mood, and help you relax to ensure you properly manage your lower back pain.
Confirm with a professional on safe poses that will help you reduce the pain rather than make your back pain worse. Practicing stretches or yoga under an expert instructor will also ensure you practice the poses and breathe correctly â which is the secret behind relaxation. For more detailed information about stretching, check out the Tight Hip Twisted Core, which clearly demonstrates helpful information about stretching and muscle release. In the book, youll be able to understand how muscle knots develop, and how you can handle them to reduce pain.
Strengthen The Back With Upper Back Exercises
Along with stretching, strengthening the upper back can also help for long-term pain relief and comfortable sleeping. You can do something as simple as push-ups or face pulls to work the upper back. Even 10 minutes a day added to your regular exercise routine can help tremendously.
Speaking of which, if youre not getting the minimum of 30 minutes of exercise a day, 5 days a week, youll notice a world of difference when you do. Exercise is good for so many things, including upper back pain.
Of course, if your pain is too severe to perform everyday activities or mild exercise, you should see a doctor.
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Overdoing Exercise The Day Before
Regular exercise can help strengthen the back and reduce back pain. However, overdoing it at the gym or while playing sports can lead to morning back pain and stiffness.
It is important for a person to pay attention to their posture during and after any intense physical activity. Properly warming up and cooling down can also help reduce back pain and muscle stiffness the following day.
Treatment
The following can help alleviate symptoms of exercise-related back pain:
- applying hot or cold packs to the affected area
- taking OTC anti-inflammatory drugs, such as ibuprofen and naproxen
Back Pain In The Morning: What Are Some Possible Causes
For many patients, morning back pain isnt a symptom of a larger spinal issue, but a manifestation of other bad habits. Before seeking professional help, consider common environmental causes of back pain:
Bad Mattress: Firm bedding supports your spine better through the night, and well-worn, cratered mattresses may aggravate your back while you sleep.
Poor Sleep Position: Sleeping on your stomach causes your lower back to extend, placing it under pressure. Side sleepers who dont bend their knees may also be irritating their backs as they sleep.
Poor Ergonomics: Bad posture? Work in a bad environment? Your ergonomics may take a toll on your back that worsens at night when youre still.
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Mattresses And Pillows Matter
Some people prefer a firmer mattress, while others prefer something with more moldability, like a foam mattress, but generally, you want a mattress thats in good condition, says Dr. Grimes. If youre sleeping on a sagging mattress and youre starting to have problems sleeping, rotating the mattress or getting a mattress topper could help.
Your body will react to mattresses in different ways. If youre lying flat on a hard mattress, your spine may be neutral, with no bending or twisting. This may be beneficial for someone who needs extra support. But if youre lying flat on your back on a soft mattress, your lumbar spine might bend forward like youre looking down, which is called flexion, says Dr. Smith. This compresses the discs, and that can make disc pain worse. If youre lying on your stomach in a soft bed, that could extend your back. This position might feel good for the low back in people whose spines bend forward, but it could cause discomfort for others.
Pillows should also help you achieve a neutral spine, adds Dr. Smith. Stomach sleepers usually prefer a thin pillow so their neck isnt contorted, while back and side sleepers can tolerate a thicker pillow as long as their spine stays neutral.
Where Does It Come From
Back pain, of course, originates in the back. There are a wide variety of potential causes from temporary muscle strain to spinal abnormalities. Medical News Today explains that causes of back pain can stem from different types of strain, structural problems, internal infections and cancer, as well as sleep and mattress issues. The more common causes of back pain are:
- Strain: Strained muscles or ligaments due to improper or too heavy lifting, awkward movements
- Skeletal problems: Ruptured or bulging discs, sciatica, scoliosis, arthritis, osteoporosis
- Infections: of the spine, pelvis, or nerves
- Sleep disorders: people with sleep disorders are more likely to have back pain
- Bad mattress: poor support can cause or worsen pain
- Lifestyle: poor posture, standing, hunching and bending for long periods and extended driving
Strain
Strain is the most common reason for back pain, affecting muscles and ligaments. Improperly lifting or pulling things and lifting or carrying heavy objects are common ways muscles become strained. Sudden movements, such as getting out of bed or cars awkwardly or falling, can trigger pain. Bending, standing, hunching over a desk or driving for extended periods of time also causes muscle tension and strain.
Structural Problems
Other Causes
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