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How To Relieve Lower Back Pain While Sleeping

When Should You See A Doctor About Lower Back Pain

How to relieve lower back pain while sleeping from sitting too much

Back pain is common and often recedes quickly, but its important to talk with a doctor if:

  • The pain began with a specific injury
  • Pain continues or worsens for more than a few days
  • Pain is debilitating
  • Pain radiates to the legs or other parts of the body
  • You experience weakness or numbness in your lower body
  • There are signs of infection like redness, warmth, swelling, or fever
  • You have a personal history of cancer
  • You have other unexplained health changes like weight loss or urinary problems

A doctor can review your symptoms and determine the appropriate next steps for testing, diagnosis, and treatment.

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Try To Get Into A Deep Sleep

Spending the entire evening tossing and turning is going to do nothing for your mental wellbeing or back pain. Mobile phones and TVs should be switched off at least one hour before you go to bed, and alcohol and caffeine limited. Reducing any unwanted light or noise from your bedroom can also help you to sleep through the night.

A regular routine can help too. Think about setting regular bedtimes and wake up times to help your body fall into a more natural sleeping pattern. Taking a bath, reading or doing some yoga just before bed can relax you too.

Is It Healthy To Sleep Naked

Sleeping Naked Is Healthier. In addition to the metabolic effects of sleeping in the buff, removing your clothes improves blood circulation, which is good for your heart and muscles. The quality sleep youll enjoy also increases the release of growth hormone and melatonin, both of which have anti-aging benefits.

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How Should You Sleep If You Have Lower Back Pain

Sleep on your back with a pillow under your kneesFor some people, sleeping on their back may be the best position to relieve back pain: Lay flat on your back. Place a pillow underneath your knees and keep your spine neutral. The pillow is important it works to keep that curve in your lower back.

Similarly, it is asked, why does my lower back hurt after sleeping?

If you notice back pain every morning, your sleeping posture could be the culprit. Poor sleeping positions can put pressure on your spine, causing its natural curve to flatten. This can also cause back strain and uncomfortable pressure on your joints. This helps to take pressure off of your back.

One may also ask, what can I do to relieve my lower back pain? No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.

  • Maintain correct posture during activities.
  • Maintain correct posture when sitting.
  • Use ice or heat.
  • Stay active.
  • Furthermore, is sleeping on the floor good for lower back pain?

    According to one source, sleeping on your back is the only way to ease back pain as it is the sole position which can keep the spine supported. It suggests sleeping on your side forces your hamstrings and hip flexors, as well as your pectoral muscles, to tighten over time, which can lead to additional pain.

    Is it better to sleep on your back or side?

    What Is Sciatica What Causes Sciatica Pain

    Sleeping Positions That Help Relieve Back Pain

    Your lower back has five sciatic nerve roots that extend through your hips, buttocks, and down the back of each leg. When one or more of these nerves become irritated, inflamed, or compressed, usually due to a herniated or ruptured intervertebral disc, it may cause pain, tenderness, or tingling sensations that radiate throughout your legs. Sciatica may affect men and women of all ages, but its most common among adults between the ages of 30 and 50. Women are likely to develop sciatica during pregnancy because of additional pressure placed on the sciatic nerve.

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    Articles On Back Pain

    Back pain can make getting through the day hard, but it can make getting a good nightâs sleep even harder. It can be tough to find a comfortable position so you can doze off. And you might not even be able to get in and out of bed without pain.

    But good sleep is essential to your health, and an important part of your overall well-being. Studies have found that Americans who ranked their quality of life very good or excellent slept an average of 18 to 23 minutes longer than those who considered their health and quality of life poorer. But studies have shown that not getting enough sleep may actually make you more sensitive to pain.

    If youâre having trouble getting enough shut-eye because of back pain, try these tips that can make sleeping a little easier.

    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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    Minimally Invasive Spine Surgery At Mint

    Minimally invasive surgery is an innovative technique used to treat a wide range of spinal conditions. If you have practiced home remedies, including the above sleeping positions and have not relieved pain, the best option is to undergo surgery.

    Although you can take medications, perform physical therapy exercises, and have steroidal injections, minimally invasive spine surgery is a long-term and effective solution.

    Research shows that minimally invasive spine surgery has over 90% of success rate over open, traditional surgery. It involves making a small incision in the back or abdomen to reach the lumbar spine. The surgeon then removes the damaged disc and fills the space with bone graft material, which fuses the two vertebrae into a single bone.

    Keep in mind that this particular type of surgery is known as the Lumbar Interbody Fusion. The Minimally Invasive Neurosurgery of Texas has qualified surgeons that offer the best severe back pain solutions Plano TX. MINT has a state-of-the-art facility equipped with the latest tools and equipment to carry out spinal surgeries.

    How to relieve lower back pain while sleeping? It is important to sleep in the positions mentioned above to get some relief. If the pain persists, you can contact MINT to have an appointment with our licensed surgeon.

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    Use Extra Pillows To Support Your Back & Legs

    How to Fix Lower Back Pain While Sleeping (PILLOWS)

    If buying a new mattress is out of the question, you can start by using a few extra pillows every night, or even a body pillow. Place a small pillow in areas that you feel need extra support, such as the small of your back to reduce shooting pain.

    The best sleeping position for sciatica is on your back with a pillow under your knees and your lower back. This ensures that your spine stays straight and supported throughout the night.

    Need Help Sleeping Better? Request our FREE Sleep Hygiene Guide.

    • Understand Your Sleep Habits

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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.

    On The Side With Legs Straight

    Sleeping on the side is another common sleeping position thats helpful for people with sleep apnea. Its the ideal sleeping posture for snorers too because it helps keep the airways open. But if you want to maximize comfort when sleeping on the side with the legs straight, always remember to keep the hips stacked.

    Place a firm pillow between the knees to align the lower spine with the hips. This also prevents the leg on top from applying excess pressure on the lower back and pelvis. Its also recommended to use a head pillow to raise the head and align it with the spine. A waist pillow or lumbar support cushion also helps maintain the alignment between the lower and upper back for better support.

    Side sleepers are often advised to sleep on their left side to avoid acid reflux, but make sure to change sides now and then to avoid muscle strain on one side of the body. Sleeping on one side all the time causes many issues like scoliosis and muscle imbalance.

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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.

    Inclined Back Sleeping Position

    How to Relieve Lower Back Pain While Sleeping

    Use an adjustable base or a wedge pillow when sleeping at an incline. It is an excellent severe back pain relief Plano TX that opens up space between your torso and legs to prevention pressure on your lumbar spine.

    Moreover, inclined back sleeping is useful for various spinal conditions, including isthmic spondylolisthesis. Sleep at an incline if you want to reduce the symptoms of this condition, such as muscle spasms, stiffness, discomfort, pain, and sciatica.

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    Who Gets Back Pain

    Back pain can affect pretty much anyone at anytime. However, a few traits are linked withhigher risk.Verified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceOlder adults and women are more likely to experience back pain. People who are overweight or obese, and people with a sedentary lifestyle and poor fitness levels have higher rates of back pain.

    Physically strenuous work that involves a lot of lifting, pushing or pulling creates greater risk of injury or strain. Other occupational risks include extending sitting with poor posture, and even mentally stressful work.

    Factors that increase risk of back pain:

    • Age: most common between 35 and 55
    • Gender: more common in women
    • Being overweight
    • Anxiety and depression
    • Pregnancy

    Smoking is another potential risk that might not be so obvious. Data suggests smokers are more prone to back pain for a couple reasons nutrients may not be able to reach the back where theyre needed, coughing can cause strain, and smokers are slower to heal from injury.

    Other factors also increase the odds of back pain, such as pregnancy, strenuous exercise, anxiety and depression, and certain hereditary conditions.

    Sleep On Your Side In The Fetal Position

    How to relieve lower back pain while sleeping on your side? One way to do it is sleeping in the fetal position. Instead of sleeping straight, curl up your knees and tuck them into your chest to open up your spinal joints and prevent them from curving backward.

    The fetal sleeping position is useful for patients with a bulging or herniated disc. So, if you want to maintain the health of discs and tissues in your spine, back pain doctor Plano TX recommends sleeping in the fetal position. Curling up creates more space between your vertebrae and decreases pressure and tension on your discs.

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    Chiropractic Care Treatment And Acupuncture

    Lower back pain and even knee pain can also be treated by using complementary therapies. These include acupuncture and chiropractic treatment. Before going to have these complementary therapies, tell your doctor that you are expecting a baby.


    Acupuncture is considered beneficial in pregnancy-related back pain. The acupuncturist will insert needles at different pressure points of your body to remove blockages and relieve pain. Lower back pain points are present in your hands, foot, lower back, hip, and back of the knees.

    When these points are stimulated, pain-relieving chemicals get released from the spinal cord that helps relieve pain. The stimulation of nerves and other tissues helps release endorphins that can change the way your body treats pain.

    Chiropractic Treatment

    Many pregnant women go for chiropractic treatment where the Chiropractors use spinal manipulation and a range of other techniques to treat lower back pain. The Chiropractors focus on the proper alignment of your musculoskeletal system. The purpose of this treatment is to provide relief from nerve compression and muscle tightness.

    Chiropractic treatment helps your body deal with back pain symptoms in a better way by developing spinal health and nervous system function and increasing the mobility of your joints.

    Sleep On Your Back With Knee Support

    SLEEPING POSITIONS FOR LOWER BACK PAIN Lower back pain relief from sleeping positions

    Back sleeping provides comfort to your lower spinal structures. It can soothe your muscles, ligaments, tendons, and tissues. Place a pillow under your knees to maintain the spineâs natural curve.

    Sleeping in this position allows for even distribution of bodyweight on your spine. As a result, it causes less or no stress on your lower back muscles. You can use a small blanket or rolled-up towel if you donât have a comfortable pillow.

    If your back pain persists even after you sleep in these positions, it is time to talk to a specialist at MINT. Our qualified and experienced back pain doctor Plano TX will advise you on how to relieve lower back pain while sleeping with techniques tailored to your needs. Contact MINT today!

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    What Is The Healthiest Sleeping Position

    By far the healthiest option for most people, sleeping on your back allows your head, neck, and spine to rest in a neutral position. This means that theres no extra pressure on those areas, so youre less likely to experience pain. Sleeping facing the ceiling also ideal for warding off acid reflux.

    Pain Management For Scoliosis

    Certain therapies can aid in managing scoliosis pain, though they wont help to correct the curvature itself.

    Some techniques need more research but may be recommended by your doctor, such as hydrotherapy, massage, electrical stimulation, and back braces.

    These methods are most likely to aid in reducing pain and discomfort:

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    Speak To The Experts At Spine Institute Of North America

    If changing up your sleeping position, pillow and mattress doesnt help your chronic back pain, its time to schedule your appointment at Spine Institute of North America. Our musculoskeletal experts can provide individualized care to ensure you get the best treatment for your back pain.

    Learn more by contacting us today. Were here to relieve your pain and revive your life.

    Reset Your Posture To Improve Backaches

    Soft Memory Foam Sleeping Pillow for Lower Back Pain ...

    How we sit has a huge impact on our backs. By sitting with poor posture, we are misaligning our spines and putting stress on our muscles in places we didnt intend to. If you sit or stand for extended periods of time that can also be bad news for back pain.

    When sitting down, keep your back straight and resist the urge to bend in close to your screen or whatever youre working on. Dont cross your legs either. That will put strain on your spine and cause irritation. Take breaks every hour to walk around and stretch to relieve strain that youll have accumulated from sitting.

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